{"id":616,"date":"2023-03-23T05:15:38","date_gmt":"2023-03-23T09:15:38","guid":{"rendered":"https:\/\/pressbooks.library.torontomu.ca\/empowerment\/?post_type=chapter&#038;p=616"},"modified":"2023-10-18T09:18:28","modified_gmt":"2023-10-18T13:18:28","slug":"leaves-on-a-stream","status":"publish","type":"chapter","link":"https:\/\/pressbooks.library.torontomu.ca\/empowerment\/chapter\/leaves-on-a-stream\/","title":{"raw":"Leaves-On-a-Stream \u6d41\u6c34\u843d\u53f6","rendered":"Leaves-On-a-Stream \u6d41\u6c34\u843d\u53f6"},"content":{"raw":"<span style=\"text-decoration: underline\"><strong>Objectives \u76ee\u6807<\/strong><\/span>\r\n<ol>\r\n \t<li>Discuss the concept of mindfulness \u8ba8\u8bba\u6b63\u5ff5\u7406\u5ff5<\/li>\r\n \t<li>Practice getting in touch with the present moment in the here-and-now \u7ec3\u4e60\u5728\u6b64\u65f6\u6b64\u523b\u4e0e\u5f53\u4e0b\u8fde\u63a5<\/li>\r\n \t<li>Facilitate defusion and the experience of observing rather than engaging with thoughts \u4fc3\u8fdb\u89e3\u79bb\u53ca\u89c2\u5bdf\u4f53\u9a8c\uff0c\u800c\u4e0d\u662f\u88ab\u60f3\u6cd5\u5360\u636e<\/li>\r\n<\/ol>\r\n<span style=\"text-decoration: underline\"><strong>Suggested Time \u5efa\u8bae\u65f6\u95f4<\/strong><\/span>\r\n<ul>\r\n \t<li>20 \u2013 30 minutes 20-30 \u5206\u949f<\/li>\r\n<\/ul>\r\n<span style=\"text-decoration: underline\"><strong>Number of Facilitators \u5c0f\u7ec4\u5e26\u9886\u8005\u4eba\u6570<\/strong><\/span>\r\n<ul>\r\n \t<li>1 \u4eba<\/li>\r\n<\/ul>\r\n<span style=\"text-decoration: underline\"><strong>Brief Description \u7b80\u8ff0\uff1a<\/strong><\/span>\r\n<ul>\r\n \t<li style=\"font-weight: 400\">This is a guided meditation using visual imagery. The facilitator begins by encouraging the participants to sit in a comfortable position with their eyes closed or their gaze gently lowered and centered on the floor. The participants are first directed to become aware of their own breath. This is followed by a guided visual imagery of walking through a forest and arriving upon a riverbank. The core practice is becoming aware of emerging thoughts, feelings, or images moment by moment and putting them on imaginary leaves floating down the stream. Effectively, the participants are coached to continuously observe their stream of consciousness without engaging or getting hooked by these inner experiences. To end the practice, the participants are guided to return their awareness back to the breath, and then to return back to the regular state of alertness.\r\n<span style=\"text-align: initial;font-size: 1em\">\u8fd9\u662f\u4e00\u4e2a\u4f7f\u7528\u89c6\u89c9\u60f3\u8c61\u7684\u5f15\u5bfc\u51a5\u60f3\u3002\u5c0f\u7ec4\u5e26\u9886\u8005\u9f13\u52b1\u7ec4\u5458\u4ee5\u8212\u670d\u7684\u59ff\u52bf\u5750\u7740\uff0c\u95ed\u7740\u773c\u775b\u6216\u8005\u76ee\u5149\u8f7b\u8f7b\u5c45\u4e2d\uff0c\u5411\u4e0b\u6ce8\u89c6\u773c\u524d\u7684\u5730\u677f\u3002\u5728\u4e00\u5f00\u59cb\uff0c\u6307\u793a\u7ec4\u5458\u4eec\u53bb\u89c9\u77e5\u4ed6\u4eec\u7684\u547c\u5438\u3002\u968f\u540e\uff0c\u662f\u4e00\u4e2a\u5f15\u5bfc\u7684\u89c6\u89c9\u60f3\u8c61\uff0c\u8d70\u8fc7\u4e00\u7247\u68ee\u6797\uff0c\u53c8\u62b5\u8fbe\u4e00\u4e2a\u6cb3\u5cb8\u3002 \u6838\u5fc3\u7ec3\u4e60\u662f\u8981\u65f6\u65f6\u523b\u523b\u5bf9\u8111\u6d77\u4e2d\u5347\u8d77\u7684\u60f3\u6cd5\u3001\u611f\u89c9\u6216\u8005\u5f71\u50cf\u53d8\u5f97\u6709\u89c9\u77e5\uff0c\u5e76\u628a\u5b83\u4eec\u653e\u5230\u60f3\u8c61\u4e2d\u6b63\u5728\u968f\u7740\u6d41\u6c34\u98d8\u8d70\u7684\u843d\u53f6\u4e0a\u3002\u6e10\u6e10\u5730\uff0c\u6307\u5bfc\u7ec4\u5458\u4eec\u6301\u7eed\u89c2\u5bdf\u4ed6\u4eec\u7684\u610f\u8bc6\u7684\u6d41\u52a8\uff0c\u800c\u4e0d\u88ab\u5185\u5728\u4f53\u9a8c\u6240\u5438\u5f15\u6216\u7ea0\u7f20\u3002\u5728\u7ed3\u675f\u9636\u6bb5\uff0c\u6307\u5bfc\u7ec4\u5458\u4eec\u56de\u5230\u5173\u6ce8\u547c\u5438\u4e0a\uff0c\u7136\u540e\u56de\u5230\u6e05\u9192\u7684\u5e38\u6001\u3002<\/span><\/li>\r\n<\/ul>\r\n<span style=\"text-decoration: underline\"><strong>ACE Processes ACE\u6d41\u7a0b<\/strong><\/span>\r\n<ul>\r\n \t<li>Present Moment \u5f53\u4e0b\u7684\u65f6\u523b<\/li>\r\n \t<li>Defusion \u89e3\u79bb<\/li>\r\n \t<li>Compassion \u6148\u60b2\u5fc3<strong style=\"text-align: initial;font-size: 1em\">\u00a0<\/strong><\/li>\r\n<\/ul>\r\n<span style=\"text-decoration: underline\"><strong>Key Learning Points \u5b66\u4e60\u8981\u70b9<\/strong><\/span>\r\n<ul>\r\n \t<li>Mindfulness is about becoming <strong>aware<\/strong> and <strong>attentive<\/strong> to the <strong>present moment<\/strong> with a <strong>non-judgmental observer stance<\/strong>.\r\n<span style=\"text-align: initial;font-size: 1em\">\u6b63\u5ff5\u662f\u4ee5<\/span><strong style=\"text-align: initial;font-size: 1em\">\u4e0d\u8bc4\u5224\u7684\u89c2\u5bdf\u8005\u7684\u59ff\u6001<\/strong><span style=\"text-align: initial;font-size: 1em\">\u5bf9<\/span><strong style=\"text-align: initial;font-size: 1em\">\u5f53\u4e0b\u65f6\u523b<\/strong><span style=\"text-align: initial;font-size: 1em\">\u53d8\u5f97\u6709<strong style=\"text-align: initial;font-size: 1em\">\u77e5<\/strong><\/span><strong style=\"text-align: initial;font-size: 1em\">\u89c9<\/strong><span style=\"text-align: initial;font-size: 1em\">\u548c<\/span><strong style=\"text-align: initial;font-size: 1em\">\u4e13\u6ce8<\/strong><span style=\"text-align: initial;font-size: 1em\">\u3002<\/span><\/li>\r\n \t<li><span style=\"text-align: initial;font-size: 1em\"><\/span>We are often entangled with our inner thoughts, feelings, images, or bodily sensations. Struggling with them takes us even further away from mindfulness. With practice, we can increase our ability to <strong>observe<\/strong> these inner experiences without getting caught up with them.\r\n<span style=\"text-align: initial;font-size: 1em\">\u6211\u4eec\u7ecf\u5e38\u4f1a\u4e0e\u6211\u4eec\u5185\u5fc3\u7684\u60f3\u6cd5\u3001\u611f\u53d7\u3001\u5f71\u50cf\u6216\u8005\u8eab\u4f53\u611f\u89c9\u7ea0\u7f20\u5728\u4e00\u8d77\u3002\u7ea0\u7ed3\u4e8e\u5b83\u4eec\u4f1a\u8ba9\u6211\u4eec\u79bb\u6b63\u5ff5\u66f4\u8fdc\u3002 \u968f\u7740\u7ec3\u4e60\uff0c\u6211\u4eec\u53ef\u4ee5\u589e\u52a0\u6211\u4eec<\/span><strong style=\"text-align: initial;font-size: 1em\">\u89c2\u5bdf<\/strong><span style=\"text-align: initial;font-size: 1em\">\u90a3\u4e9b\u5185\u5728\u4f53\u9a8c\u7684\u80fd\u529b\uff0c\u800c\u4e0d\u662f\u9677\u5165\u5176\u4e2d\u3002<\/span><\/li>\r\n \t<li>When we practice mindfulness, our constant stream of thoughts can be especially challenging. <strong>Defusion<\/strong> is the skill of relating to our thoughts as just thoughts. This can be strengthened over time with practice.\r\n<span style=\"text-align: initial;font-size: 1em\">\u6b63\u5ff5\u7ec3\u4e60\u662f\u5177\u6709\u6311\u6218\u6027\u7684\uff0c\u5c24\u5176\u662f\u5f53\u6211\u4eec\u8981\u9762\u5bf9\u6211\u4eec\u4e0d\u65ad\u6d8c\u73b0\u7684\u60f3\u6cd5\u65f6\u3002<\/span><strong style=\"text-align: initial;font-size: 1em\">\u89e3\u79bb<\/strong><span style=\"text-align: initial;font-size: 1em\">\u662f\u4e00\u79cd\u628a\u6211\u4eec\u7684\u60f3\u6cd5\u53ea\u770b\u4f5c\u662f\u60f3\u6cd5\u7684\u6280\u80fd\u3002\u8fd9\u4e2a\u6280\u80fd\u53ef\u4ee5\u901a\u8fc7\u7ec3\u4e60\u4e0d\u65ad\u52a0\u5f3a\u3002<\/span><\/li>\r\n \t<li>It is not uncommon to encounter challenges when practicing any skills, including mindfulness. The paradox is that any expectations about mindfulness and judgements about our practice actually take us away from mindfulness. <strong>Patience<\/strong> and <strong>self-compassion <\/strong>is a core part of the mindfulness practice.\r\n<span style=\"text-align: initial;font-size: 1em\">\u5728\u7ec3\u4e60\u4efb\u4f55\u6280\u80fd\u65f6\u9047\u5230\u6311\u6218\u90fd\u975e\u5e38\u5e38\u89c1\uff0c\u5305\u62ec\u6b63\u5ff5\u7ec3\u4e60\u3002\u770b\u8d77\u6765\u81ea\u76f8\u77db\u76fe\u7684\u662f\uff0c\u4efb\u4f55\u5bf9\u4e8e\u6b63\u5ff5\u7684\u671f\u5f85\u548c\u5bf9\u6211\u4eec\u6240\u4f5c\u7ec3\u4e60\u7684\u8bc4\u5224\u5b9e\u9645\u4e0a\u90fd\u4f1a\u8ba9\u6211\u4eec\u79bb\u6b63\u5ff5\u66f4\u8fdc\u3002 <\/span><strong style=\"text-align: initial;font-size: 1em\">\u8010\u5fc3<\/strong><span style=\"text-align: initial;font-size: 1em\">\u548c<\/span><strong style=\"text-align: initial;font-size: 1em\">\u81ea\u6211\u6148\u60b2\u5fc3<\/strong><span style=\"text-align: initial;font-size: 1em\">\u662f\u6b63\u5ff5\u7ec3\u4e60\u7684\u6838\u5fc3\u90e8\u5206\u3002<\/span><\/li>\r\n \t<li>Our thoughts about the past, including past trauma or regrets, can trap us with sadness. Our worries about the future can trap us in anxiety. Mindfulness can decrease this kind of suffering as we practice attending to the <strong>present moment<\/strong>.\r\n<span style=\"text-align: initial;font-size: 1em\">\u6211\u4eec\u5173\u4e8e\u8fc7\u53bb\u7684\u60f3\u6cd5\uff0c\u5305\u62ec\u8fc7\u53bb\u7684\u521b\u4f24\u6216\u8005\u8ffd\u6094\uff0c\u4f1a\u8ba9\u6211\u4eec\u843d\u5165\u60b2\u4f24\u7684\u9677\u9631\u3002\u6211\u4eec\u5bf9\u672a\u6765\u7684\u62c5\u5fc3\u4f1a\u8ba9\u6211\u4eec\u8dcc\u5165\u6050\u614c\u7684\u8346\u68d8\u3002 \u6b63\u5ff5\u53ef\u4ee5\u51cf\u5c11\u8fd9\u7c7b\u75db\u82e6\uff0c\u53ea\u8981\u6211\u4eec\u7ec3\u4e60\u7559\u610f<\/span><strong style=\"text-align: initial;font-size: 1em\">\u5f53\u4e0b\u7684\u6b64\u523b<\/strong><span style=\"text-align: initial;font-size: 1em\">\u3002<\/span><\/li>\r\n<\/ul>\r\n<span style=\"text-decoration: underline\"><strong>Materials \u6559\u5b78\u7528\u5177<\/strong><\/span>\r\n<ul>\r\n \t<li>Meditation bell \u51a5\u60f3\u94c3<\/li>\r\n \t<li>Timer \u8ba1\u65f6\u5668<\/li>\r\n<\/ul>\r\n<span style=\"text-decoration: underline\"><strong>Instructions &amp; Sample Script \u8bf4\u660e\u548c\u793a\u8303\u6587\u7a3f<\/strong><\/span>\r\n<p style=\"font-weight: 400\">NB: each \u201c\u2026\u201d below denotes a pause of about 5 - 10 sec unless otherwise stated. \u8bf7\u6ce8\u610f\uff1a\u9664\u4e86\u53e6\u5916\u8bf4\u660e\uff0c\u4ee5\u4e0b\u6bcf\u4e2a\u201c\u2026\u201d\u8868\u793a\u4e94\u5230\u5341\u79d2\u7684\u6682\u505c\u3002<\/p>\r\n\r\n<ol>\r\n \t<li>Introduction - \u201cNow we are inviting you to take part in a guided imagery and meditation exercise together. This can help cultivate mindfulness, which helps free us from being entangled with our thoughts or emotions. See if this exercise can help you connect more with the present moment and the here-and-now.\u201d\r\n<span style=\"text-align: initial;font-size: 1em\">\u4ecb\u7ecd-\u201c\u73b0\u5728\u6211\u4eec\u9080\u8bf7\u5927\u5bb6\u4e00\u8d77\u8fdb\u884c\u4e00\u4e2a\u5f15\u5bfc\u7684\u60f3\u8c61\u548c\u51a5\u60f3\u7ec3\u4e60\u3002\u8fd9\u4e2a\u7ec3\u4e60\u6709\u52a9\u4e8e\u57f9\u517b\u6b63\u5ff5\uff0c\u5e2e\u52a9\u6211\u4eec\u4ece\u60f3\u6cd5\u6216\u8005\u60c5\u7eea\u7684\u7ea0\u7f20\u4e2d\u89e3\u653e\u51fa\u6765\u3002 \u770b\u770b\u8fd9\u4e2a\u7ec3\u4e60\u662f\u5426\u53ef\u4ee5\u5e2e\u52a9\u4f60\u548c\u6b64\u65f6\u6b64\u5730\u7684\u5f53\u4e0b\u76f8\u8fde\u63a5\u201d<\/span><\/li>\r\n \t<li>Getting the participants ready \u2013 \u201cPlease sit in a comfortable position. This usually means your feet flat on the ground and sitting up straight in the chair with your hands on your lap. If there is anything in your hands, feel free to put it down on the floor. I will sound the bell to mark the beginning and end of the exercise.\u00a0 Close your eyes gently or lower your gaze to a fixed spot on the floor in front of you.\r\n<span style=\"text-align: initial;font-size: 1em\">\u8ba9\u7ec4\u5458\u51c6\u5907\u597d\u2014\u201c\u8bf7\u4ee5\u8212\u670d\u7684\u59ff\u52bf\u5750\u597d\u3002\u8fd9\u901a\u5e38\u662f\u6307\u4f60\u7684\u53cc\u811a\u5e73\u653e\u5728\u5730\u4e0a\uff0c\u5728\u6905\u5b50\u4e0a\u5750\u76f4\uff0c\u53cc\u624b\u653e\u5728\u819d\u4e0a\u3002 \u5982\u679c\u4f60\u7684\u624b\u91cc\u6709\u4e1c\u897f\uff0c\u8bf7\u628a\u5b83\u653e\u5230\u5730\u4e0a\u3002\u6211\u5c06\u7528\u94c3\u58f0\u8868\u793a\u8fd9\u4e2a\u7ec3\u4e60\u7684\u5f00\u59cb\u548c\u7ed3\u675f\u3002 \u8bf7\u8f7b\u8f7b\u5408\u4e0a\u4f60\u7684\u53cc\u773c \u6216\u8005\u76ee\u5149\u4f4e\u5782\uff0c\u505c\u7559\u5728\u4f60\u773c\u524d\u5730\u677f\u4e0a\u67d0\u4e00\u4e2a\u56fa\u5b9a\u7684\u5730\u65b9\u3002<\/span><\/li>\r\n \t<li>Ring the bell, allowing the tone to vibrate and fade naturally, to start the exercise.\r\n<span style=\"text-align: initial;font-size: 1em\">\u6572\u54cd\u94c3\u58f0\uff0c\u5728\u58f0\u97f3\u81ea\u7136\u7684\u9707\u52a8\u548c\u6d88\u9000\u4e2d\u5f00\u59cb\u7ec3\u4e60\u3002<\/span><\/li>\r\n \t<li><span style=\"text-align: initial;font-size: 1em\">Awareness of the Breath \u2013 \u201cFor the next few moments, see if you can just notice and become fully aware of your breath. There is nothing you need to change about it. You do not need to make it deeper or shallower. Just notice how your naturally breath comes in \u2026 and goes out \u2026 You can just simply observe \u2026 without any need to take control \u2026 this is the practice of just observing your breath \u2026\u201d\r\n<\/span><span style=\"font-size: 1em;text-align: initial\">\u5bf9\u547c\u5438\u7684\u89c9\u5bdf\u2014\u201c\u5728\u4e0b\u9762\u7684\u65f6\u95f4\uff0c\u770b\u770b\u4f60\u662f\u5426\u53ef\u4ee5\u53ea\u662f\u7559\u610f\u548c\u5168\u7136\u89c2\u5bdf\u4f60\u7684\u547c\u5438\u3002\u4f60\u4e0d\u9700\u8981\u6539\u53d8\u4efb\u4f55\u4e1c\u897f\uff0c\u4f60\u4e0d\u9700\u8981\u8ba9\u547c\u5438\u53d8\u5f97\u66f4\u6df1\u6216\u8005\u66f4\u6162\u3002 \u53ea\u662f\u7559\u610f\u4f60\u81ea\u7136\u7684\u547c\u5438\u600e\u6837\u5438\u8fdb\u2026\u547c\u51fa\u2026\u4f60\u53ef\u4ee5\u53ea\u662f\u89c2\u5bdf\u2026\u4e0d\u9700\u8981\u4efb\u4f55\u63a7\u5236\u2026\u8fd9\u53ea\u662f\u4e00\u4e2a\u89c2\u5bdf\u4f60\u7684\u547c\u5438\u7684\u7ec3\u4e60\u2026\u201d\r\n<\/span><\/li>\r\n \t<li>Imagery of the forest and the river \u2013 \u201cSee if you can allow yourself to imagine that you are walking along a forest path \u2026 you can take in the colours of the forest\u2026 feel the sun shining on your face through the branches above your head \u2026 perhaps you can feel a gentle breeze \u2026 and notice the smell of the forest air \u2026 and hear the crunching of the leaves beneath your feet\u2026 up ahead, you can hear the gentle sound of water\u2026 and you follow that sound ... as you emerge through a clearing, you find yourself on a river bank\u2026 allow yourself to sit down by the river bank\u2026 and notice leaves gently floating by along the surface of the water\u2026\u201d\r\n<span style=\"text-align: initial;font-size: 1em\">\u60f3\u8c61\u68ee\u6797\u548c\u6cb3\u6d41\u2014\u201c\u770b\u770b\u4f60\u662f\u5426\u53ef\u4ee5\u8ba9\u81ea\u5df1\u60f3\u8c61\u4f60\u6b63\u5728\u6cbf\u7740\u4e00\u4e2a\u68ee\u6797\u5c0f\u8def\u8d70\u7740\u2026\u4f60\u6c89\u6d78\u5728\u68ee\u6797\u7684\u8272\u5f69\u4e2d\uff0c\u611f\u5230\u9633\u5149\u7a7f\u8fc7\u4f60\u5934\u4e0a\u7684\u679d\u6860\u5728\u4f60\u7684\u8138\u4e0a\u95ea\u8000\u2026\u4e5f\u8bb8\u4f60\u8fd8\u53ef\u4ee5\u611f\u53d7\u5230\u5fae\u98ce\u5f90\u6765\u2026\u7559\u610f\u5230\u68ee\u6797\u91cc\u7a7a\u6c14\u7684\u5473\u9053\u2026\u542c\u5230\u4f60\u811a\u4e0b\u843d\u53f6\u7684\u6c99\u6c99\u58f0\u2026\u8bf7\u7ee7\u7eed\u524d\u884c\uff0c\u4f60\u542c\u5230\u8f7b\u8f7b\u7684\u6d41\u6c34\u58f0\u2026\u4f60\u8ddf\u968f\u8fd9\u4e2a\u58f0\u97f3\u2026\u968f\u7740\u4f60\u7a7f\u8fc7\u4e00\u7247\u7a7a\u5730\uff0c\u4f60\u53d1\u73b0\u81ea\u5df1\u6765\u5230\u4e86\u6cb3\u8fb9\u2026\u8ba9\u81ea\u5df1\u5728\u6cb3\u5cb8\u8fb9\u5750\u4e0b\u2026\u5f00\u59cb\u89c2\u5bdf\u6811\u53f6\u8f7b\u8f7b\u5730\u987a\u7740\u6cb3\u6c34\u7684\u8868\u9762\u98d8\u8fc7\u2026\u201d<\/span><\/li>\r\n \t<li>Putting thoughts on leaves \u2013 \u201cFor the next few moments, notice whatever shows up in your mind \u2026 it may be a thought or an image or an emotion\u2026 whatever it may be, see if you can place it on a leaf\u2026 and just observe it gently floating by\u2026 See if you can do this with each thought or image that shows up \u2026 whether they are pleasant or unpleasant \u2026 moment by moment, notice whatever shows up for you and put it on a leaf and watch them float away naturally\u2026 there is no need to hurry them along or slow them down. (Pause for at least 20 seconds)\r\n<span style=\"text-align: initial;font-size: 1em\">\u628a\u60f3\u6cd5\u653e\u5230\u843d\u53f6\u4e0a\u2014\u201c\u5728\u4e0b\u9762\u7684\u65f6\u95f4,\u8bf7\u7559\u610f\u4efb\u4f55\u5728\u4f60\u8111\u6d77\u4e2d\u663e\u73b0\u7684\u4e1c\u897f\u2026 \u4e5f\u8bb8\u662f\u4e00\u4e2a\u60f3\u6cd5, \u4e00\u4e2a\u5f71\u50cf\u6216\u8005\u4e00\u79cd\u60c5\u7eea\u2026\u4e0d\u8bba\u662f\u4ec0\u4e48,\u770b\u770b\u4f60\u662f\u5426\u53ef\u4ee5\u628a\u5b83\u653e\u5230\u4e00\u7247\u843d\u53f6\u4e0a\u2026\u4e0d\u8bba\u662f\u6109\u60a6\u7684\u8fd8\u662f\u4e0d\u6109\u60a6\u7684\u2026\u65f6\u65f6\u523b\u523b,\u7559\u610f\u4efb\u4f55\u5728\u4f60\u5fc3\u91cc\u6d6e\u73b0\u7684\u4f53\u9a8c,\u628a\u5b83\u653e\u5230\u4e00\u7247\u843d\u53f6\u4e0a,\u5e76\u770b\u7740\u5b83\u4eec\u81ea\u7136\u5730\u98d8\u8d70\u2026\u4e0d\u9700\u8981\u53bb\u52a0\u901f\u6216\u8005\u653e\u6162 \uff08\u6682\u505c\u81f3\u5c1120\u79d2\uff09<\/span><\/li>\r\n \t<li>Coaching to deal with possible difficulties: \u6307\u5bfc\u600e\u6837\u5e94\u5bf9\u53ef\u80fd\u51fa\u73b0\u7684\u56f0\u96be:<\/li>\r\n<\/ol>\r\n<ul>\r\n \t<li>\u201cIf your mind goes blank, you can simply just remain still ... and remain watchful for any thoughts that may start showing up \u2026\u201d\r\n<span style=\"text-align: initial;font-size: 1em\">\u5982\u679c\u4f60\u7684\u5927\u8111\u53d8\u6210\u7a7a\u767d,\u4f60\u53ea\u8981\u4fdd\u6301\u5e73\u9759\u2026\u800c\u4e14\u65f6\u523b\u8b66\u608c\u4efb\u4f55\u53ef\u80fd\u4f1a\u51fa\u73b0\u7684\u60f3\u6cd5\u2026\u201d<\/span><\/li>\r\n \t<li>\u201cIf you have the thought \u2013 \u201cThis is strange\u201d or \u201cthis is boring\u201d or \u201cthis is too hard or too easy\u201d or \u201cI\u2019m not doing this right\u201d or \u201cI have no thoughts\u201d \u2013 place these thoughts on a leaf and watch them float by.\u201d\r\n<span style=\"text-align: initial;font-size: 1em\">\u201c \u5982\u679c\u4f60\u6709\u8fd9\u6837\u7684\u60f3\u6cd5\u2014\u2018\u8fd9\u597d\u5947\u602a\u2019\u6216\u8005\u2018\u8fd9\u597d\u65e0\u804a\u2019\u6216\u8005\u2018\u8fd9\u592a\u96be\u4e86\u6216\u592a\u5bb9\u6613\u4e86\u2019\u518d\u6216\u8005\u2018\u6211\u4e0d\u4f1a\u505a\u5f97\u5bf9\u7684\u2019\u6216\u8005\u2018\u6211\u6ca1\u6709\u60f3\u6cd5\u2019\u2014\u628a\u8fd9\u4e9b\u60f3\u6cd5\u653e\u5230\u4e00\u7247\u53f6\u5b50\u4e0a,\u770b\u7740\u5b83\u4eec\u98d8\u8d70\u3002\u201d<\/span><\/li>\r\n \t<li>\u201cIf a painful feeling arises, simply acknowledge it. Say to yourself, \u201cI notice that I am having a painful feeling\u201d and place this on a leaf and watch it float by.\u201d\r\n<span style=\"text-align: initial;font-size: 1em\">\u201c \u5982\u679c\u4e00\u4e2a\u75db\u82e6\u7684\u611f\u89c9\u51fa\u73b0,\u53ea\u8981\u627f\u8ba4\u5b83\u3002\u5bf9\u81ea\u5df1\u8bf4:\u2018\u6211\u7559\u610f\u5230\u4e86\u6211\u6709\u4e00\u4e2a\u75db\u82e6\u7684\u611f\u89c9\u2019\u518d\u628a\u5b83\u653e\u5230\u4e00\u7247\u53f6\u5b50\u4e0a,\u5e76\u770b\u7740\u5b83\u98d8\u8d70\u3002\u201d<\/span><\/li>\r\n \t<li>\u201cIf your mind wanders off, just gently guide yourself back to this exercise \u2026 there is no need to judge \u2026\u201d\r\n<span style=\"text-align: initial;font-size: 1em\">\u5982\u679c\u4f60\u7684\u6ce8\u610f\u529b\u6e9c\u53f7\u4e86,\u53ea\u8981\u8f7b\u8f7b\u628a\u81ea\u5df1\u5e26\u56de\u5230\u8fd9\u4e2a\u7ec3\u4e60\u4e0a\u2026\u4e0d\u9700\u8981\u505a\u8bc4\u5224<\/span><\/li>\r\n<\/ul>\r\n<ol start=\"8\">\r\n \t<li><span style=\"font-size: 1em;text-align: initial\">\u00a0Allow about 1 minute of silent practice. (Longer for an experienced group.)\r\n<\/span><span style=\"text-align: initial;font-size: 1em\">\u7559\u51fa\u65f6\u95f4\u505a\u4e00\u5206\u949f\u9759\u9ed8\u7ec3\u4e60.(\u5982\u679c\u662f\u6709\u7ecf\u9a8c\u7684\u5c0f\u7ec4,\u5c31\u7559\u957f\u4e00\u70b9\u65f6\u95f4)<\/span><\/li>\r\n \t<li><span style=\"text-align: initial;font-size: 1em\">A gentle reminder about the exercise \u2013 \u201cIf your mind has drifted off or you have forgotten about the exercise, congratulate yourself for noticing this \u2026 and gently guide your attention back to the exercise \u2026 there is no need to judge \u2026 and if you do notice any judgement, put that judgement on a leaf and watch it float by \u2026\u201d\r\n<\/span><span style=\"font-size: 1em;text-align: initial\">\u4e00\u4e2a\u6e29\u99a8\u63d0\u793a\u2014\u201c\u5982\u679c\u4f60\u7684\u5fc3\u5df2\u98d8\u8d70,\u6216\u8005\u4f60\u5b8c\u5168\u5fd8\u8bb0\u4e86\u8ddf\u7740\u505a\u7ec3\u4e60,\u606d\u559c\u4f60\u81ea\u5df1\u6ce8\u610f\u5230\u8fd9\u4e2a\u2026\u6e29\u548c\u5730\u5f15\u5bfc\u4f60\u7684\u610f\u8bc6\u56de\u5230\u7ec3\u4e60\u5f53\u4e2d\uff0c\u4e0d\u8981\u6709\u4efb\u4f55\u8bc4\u5224\uff0c\u5982\u679c\u4f60\u7559\u610f\u5230\u4efb\u4f55\u7684\u8bc4\u5224,\u628a\u90a3\u4e2a\u8bc4\u5224\u653e\u5230\u53f6\u5b50\u4e0a,\u5e76\u770b\u7740\u5b83\u98d8\u8fc7\u2026\u201d<\/span><\/li>\r\n \t<li><span style=\"text-align: initial;font-size: 1em\">Allow for another minute of silent practice. (Longer for an experienced group.)\r\n<\/span><span style=\"font-size: 1em;text-align: initial\">\u518d\u7559\u51fa\u4e00\u5206\u949f\u505a\u9759\u9ed8\u7ec3\u4e60 (\u5982\u679c\u662f\u6709\u7ecf\u9a8c\u7684\u5c0f\u7ec4,\u5c31\u957f\u4e9b\u65f6\u95f4)<\/span><\/li>\r\n \t<li><span style=\"text-align: initial;font-size: 1em\">Closing of the exercise - \u201c\u2026 see if you can let the thoughts, the leaves, the river, or any images go \u2026 gently bring your attention back to your breath \u2026 in \u2026 and out \u2026 notice that it has been there all along \u2026 gently guide your awareness to the fact that you are sitting here \u2026 in this present moment now\u2026 you can become aware that you are here with us in a group \u2026 and in your mind\u2019s eye, see if you can visualize the room and the pattern on the carpet or floor \u2026it is time for us to reconnect\u2026 when you hear the bell, it signals the end of the exercise \u2026 and whenever you are ready, gently open your eyes feeling alert and refreshed \u2026\u201d\r\n<\/span><span style=\"font-size: 1em;text-align: initial\">\u7ec3\u4e60\u7684\u5c3e\u58f0\u2014\u201c\u2026\u770b\u4f60\u662f\u5426\u53ef\u4ee5\u8ba9\u90a3\u4e9b\u60f3\u6cd5\u3001\u6811\u53f6\u3001\u90a3\u6761\u6cb3\u6216\u8005\u4efb\u4f55\u60f3\u8c61\u79bb\u53bb\u2026\u8f7b\u8f7b\u5730\u628a\u6ce8\u610f\u529b\u5e26\u56de\u5230\u4f60\u7684\u547c\u5438\u4e0a\u2026\u5438\u8fdb\u2026\u547c\u51fa\u2026\u6ce8\u610f\u5230\u6211\u4eec\u7684\u547c\u5438\u5176\u5b9e\u4ece\u672a\u505c\u987f\u8fc7,\u4e0d\u65ad\u81ea\u7136\u5730\u8fdb\u884c\u2026\u8f7b\u8f7b\u5730\u5f15\u5bfc\u4f60\u81ea\u5df1\u53bb\u89c9\u77e5\u4f60\u5c31\u5750\u5728\u8fd9\u91cc\u2026\u5728\u6b64\u523b\u2026\u4f60\u53ef\u4ee5\u53d1\u73b0\u4f60\u5c31\u5728\u8fd9\u91cc,\u548c\u6211\u4eec\u540c\u5728\u8fd9\u4e2a\u5c0f\u7ec4\u91cc\u2026\u5728\u4f60\u7684\u8111\u6d77\u4e2d\uff0c\u770b\u770b\u4f60\u662f\u5426\u53ef\u4ee5\u60f3\u8c61\u623f\u95f4\u548c\u5730\u6bef\u6216\u5730\u677f\u4e0a\u7684\u56fe\u6848\u2026 \u73b0\u5728\u662f\u6211\u4eec\u518d\u6b21\u8fde\u63a5\u7684\u65f6\u523b\u2026\u5f53\u4f60\u542c\u5230\u94c3\u58f0,\u8fd9\u662f\u7ec3\u4e60\u7ed3\u675f\u7684\u4fe1\u53f7\u2026\u4efb\u4f55\u65f6\u5019,\u5f53\u4f60\u51c6\u5907\u597d\u4e86,\u8f7b\u8f7b\u5730\u7741\u5f00\u4f60\u7684\u53cc\u773c,\u5e26\u7740\u6e05\u9192\u548c\u6e05\u65b0\u7684\u611f\u89c9\u2026\u201d<\/span><\/li>\r\n \t<li><span style=\"text-align: initial;font-size: 1em\">Ring the bell, allowing the tone to vibrate and fade naturally, to end the exercise.\r\n<\/span><span style=\"font-size: 1em;text-align: initial\">\u6572\u54cd\u94c3\u58f0,\u8ba9\u58f0\u97f3\u81ea\u7136\u9707\u52a8,\u6162\u6162\u6d88\u5931,\u7ed3\u675f\u7ec3\u4e60.<\/span><\/li>\r\n<\/ol>\r\n<span style=\"text-decoration: underline\"><strong>Debriefing &amp; Sample Scripts \u5c0f\u7ed3\u548c\u793a\u8303\u6587\u7a3f<\/strong><\/span>\r\n\r\nBeing in the present moment vs. past\/future \u6d3b\u5728\u5f53\u4e0bvs.\u8fc7\u53bb\/\u672a\u6765\r\n<ul>\r\n \t<li>\u201cOften we may find ourselves thinking about the past, bothered by something bad that happened to us that made us sad or angry \u2026 or bothered by something we did and feeling regretful and guilty. Conversely, we may be worried about things that have not happened yet. It may even be so scary that we avoid doing certain things. It may not even be about the distant past or future. For example, when you were doing this exercise just now or even on your way to attend this training today, you may have had thoughts about what you may do tonight when you get home. Notice how easy it is for us to miss being in the present moment and get caught up with past or future. This exercise is about practicing the skill of being in the present moment.\u201d\r\n\u201c\u6211\u4eec\u53ef\u80fd\u4f1a\u53d1\u73b0\u81ea\u5df1\u7ecf\u5e38\u56de\u60f3\u8fc7\u53bb, \u88ab\u6211\u4eec\u8eab\u4e0a\u53d1\u751f\u7684\u4e0d\u597d\u7684\u4e8b\u60c5\u6240\u56f0\u6270\uff0c\u8ba9\u6211\u4eec\u611f\u5230\u60b2\u4f24\u6216\u6124\u6012......\u6216\u8005\u4e3a\u6211\u4eec\u81ea\u5df1\u505a\u8fc7\u7684\u4e8b\u611f\u5230\u56f0\u6270\uff0c\u611f\u5230\u540e\u6094\u548c\u5185\u759a\u3002\u76f8\u53cd, \u6211\u4eec\u53c8\u53ef\u80fd\u4f1a\u62c5\u5fc3\u4e00\u4e9b\u8fd8\u6ca1\u53d1\u751f\u7684\u4e8b\u60c5\u3002\u6211\u4eec\u53ef\u80fd\u4f1a\u611f\u5230\u5bb3\u6015,\u4ee5\u81f3\u6211\u4eec\u4f1a\u56e0\u6b64\u56de\u907f\u505a\u67d0\u4e9b\u4e8b\u60c5\u3002\u4e5f\u8bb8\u90a3\u4e9b\u4ee4\u6211\u4eec\u5206\u5fc3\u7684\u4e8b\u751a\u81f3\u90fd\u4e0d\u662f\u5728\u9065\u8fdc\u7684\u8fc7\u53bb\u4e0e\u672a\u6765\u3002 \u4e3e\u4f8b\u6765\u8bf4\uff0c\u5f53\u4f60\u521a\u624d\u6b63\u5728\u505a\u8fd9\u4e2a\u7ec3\u4e60\u7684\u65f6\u5019\uff0c \u53c8\u6216\u8005\u8f83\u65e9\u5728\u4eca\u5929\u4f60\u6765\u53c2\u52a0\u57f9\u8bad\u7684\u8def\u4e0a\uff0c\u4f60\u53ef\u80fd\u5df2\u7ecf\u6709\u5173\u4e8e\u4eca\u665a\u56de\u5230\u5bb6\u4f60\u5c06\u4f1a\u505a\u4ec0\u4e48\u4e8b\u513f\u7684\u60f3\u6cd5\u3002 \u8bf7\u6ce8\u610f\uff0c\u6211\u4eec\u7684\u5fc3\u5f88\u5bb9\u6613\u5730\u5c31\u9677\u5165\u8fc7\u53bb\u548c\u672a\u6765\u4e4b\u4e2d\uff0c\u548c\u6b64\u65f6\u6b64\u523b\u5931\u53bb\u8fde\u63a5\u3002 \u8fd9\u4e2a\u7ec3\u4e60\u7684\u76ee\u7684\u5c31\u662f\u8ba9\u6211\u4eec\u953b\u70bc\u6d3b\u5728\u5f53\u4e0b\u7684\u6280\u80fd\u3002\u201d<\/li>\r\n<\/ul>\r\nAwareness and attention vs. \u201cauto-pilot\u201d\u00a0 \u89c9\u77e5\u548c\u4e13\u6ce8 vs.\u201c\u81ea\u52a8\u9a7e\u9a76\u201d\r\n<ul>\r\n \t<li>\u201cHave you ever found yourself being on \u2018auto-pilot\u2019? You may be in a car, and before you know it, you are there \u2026 quite likely, on your way here, you may not have noticed the colour or number of trees\u2026 mindfulness is helping us switch off the \u2018auto-pilot\u2019 and attend to the present moment with full awareness and attention.\u201d\r\n<span style=\"text-align: initial;font-size: 1em\">\u201c\u4f60\u53d1\u73b0\u81ea\u5df1\u66fe\u7ecf\u5904\u4e8e\u2018\u81ea\u52a8\u9a7e\u9a76\u2019\u72b6\u6001\u5417\uff1f\u4f60\u53ef\u80fd\u5728\u8f66\u91cc\uff0c\u5728\u4f60\u610f\u8bc6\u5230\u4e4b\u524d\uff0c\u4f60\u5df2\u7ecf\u5230\u8fbe\u4e86\u4f60\u8981\u53bb\u7684\u5730\u65b9......\u5f88\u53ef\u80fd\uff0c\u5728\u4f60\u6765\u8fd9\u91cc\u7684\u8def\u4e0a\uff0c\u4f60\u6ca1\u6709\u6ce8\u610f\u5230\u4e24\u65c1\u6811\u6728\u7684\u989c\u8272\u6216\u8005\u6709\u51e0\u68f5\u6811......\u6b63\u5ff5\u5e2e\u52a9\u6211\u4eec\u5173\u6389\u201c\u81ea\u52a8\u9a7e\u9a76\u201d\u6a21\u5f0f\uff0c\u5e76\u5168\u795e\u8d2f\u6ce8\u5730\u5173\u6ce8\u5f53\u4e0b\u3002<\/span><\/li>\r\n<\/ul>\r\nObserving compassionately vs. judging \u6000\u7740\u6148\u60b2\u5fc3\u53bb\u89c2\u5bdfVS. \u6279\u5224\r\n<ul>\r\n \t<li>\u201cMindfulness is also about being non-judgmental and cultivating compassion. You may have certain expectations of yourself and that your mind must be blank, and have the judgment that you are not being mindful enough and feel frustrated. Yet, having ongoing thoughts is common for all of us. In this practice, instead of judging, you can take on the role of an observer \u2013 observe thoughts, feelings, images or whatever comes up in the moment \u2013 as thoughts, feelings, images \u2026 without the need to evaluate, judge, or figure them out in some way. So if you find yourself struggling to remain fully present and mindful, be patient and compassionate with yourself. Struggling or striving hard to achieve a certain state may just add to frustration, taking us away from being present in a non-judgmental stance. You may have less and less struggle with patient practice over time.\u201d\r\n<span style=\"text-align: initial;font-size: 1em\">\u201c\u6b63\u5ff5\u4e5f\u662f\u6307\u4e0d\u8bc4\u5224\u5e76\u57f9\u517b\u607b\u9690\u5fc3\u3002 \u4f60\u53ef\u80fd\u5bf9\u81ea\u5df1\u6709\u4e00\u5b9a\u7684\u671f\u671b\uff0c\u671f\u671b\u4f60\u7684\u8111\u6d77\u5fc5\u987b\u662f\u7a7a\u7684\uff0c\u5e76\u4e14\u8fd8\u8bc4\u5224\u81ea\u5df1\u6ca1\u6709\u8db3\u591f\u7684\u89c9\u77e5\uff0c \u800c\u611f\u53d7\u5230\u6279\u5224\u81ea\u5df1\u7684\u6cae\u4e27\u611f\u3002\u7136\u800c\uff0c\u4e0d\u65ad\u5730\u4ea7\u751f\u60f3\u6cd5\u5176\u5b9e\u5bf9\u6211\u4eec\u6240\u6709\u4eba\u6765\u8bf4\u90fd\u662f\u975e\u5e38\u666e\u904d\u7684\u3002\u4e0d\u5fc5\u53bb\u6279\u5224\uff0c\u6211\u4eec\u53ef\u4ee5\u4f5c\u4e3a\u89c2\u5bdf\u8005\u2014\u89c2\u5bdf\u60f3\u6cd5\u3001\u611f\u89c9\u3001\u5f71\u50cf\u6216\u8005\u4efb\u4f55\u5728\u90a3\u4e00\u523b\u6d6e\u73b0\u7684\u4f53\u9a8c\u2014\u90a3\u4e9b\u53ea\u662f\u60f3\u6cd5\u3001\u611f\u89c9\u3001\u5f71\u50cf\u2026\u65e0\u9700\u4ee5\u67d0\u79cd\u65b9\u5f0f\u8bc4\u4f30\u3001\u5224\u65ad\u6216\u5f04\u6e05\u695a\u5b83\u4eec\u3002 \u5982\u679c\u60a8\u53d1\u73b0\u81ea\u5df1\u96be\u4ee5\u4fdd\u6301\u5168\u795e\u8d2f\u6ce8\uff0c\u8bf7\u5bf9\u81ea\u5df1\u6709\u8010\u5fc3\u548c\u607b\u9690\u5fc3\u3002\u82e6\u82e6\u6323\u624e\u6216\u52aa\u529b\u4e89\u53d6\u8fbe\u5230\u67d0\u79cd\u72b6\u6001\u53ef\u80fd\u53ea\u4f1a\u589e\u52a0\u632b\u6298\u611f\uff0c\u4f7f\u6211\u4eec\u66f4\u96be\u4ee5\u4e0d\u6279\u5224\u7684\u59ff\u6001\u6d3b\u5728\u5f53\u4e0b\u3002\u53ea\u8981\u4f60\u8010\u5fc3\u7ec3\u4e60\uff0c\u968f\u7740\u65f6\u95f4\u7684\u63a8\u79fb\uff0c\u4f60\u4f1a\u8d8a\u6765\u8d8a\u8fd0\u7528\u81ea\u5982\u3002<\/span><\/li>\r\n<\/ul>\r\nExpectations around Meditation \u9488\u5bf9\u51a5\u60f3\u7684\u671f\u5f85\r\n<ul>\r\n \t<li>\u201cSometimes we have certain expectations about meditation itself. For example, we may feel frustrated if we do not feel calmer and less anxious after doing the practice. This is why some people may complain \u2013\u2018this does not work for me.\u2019 Actually, mindfulness meditation is not about striving to achieve any ideal state, and having this may just get in the way of the mindfulness practice. If you have these expectations and judgement, see if you can notice and let go of these judgements too.\u201d\r\n<span style=\"text-align: initial;font-size: 1em\">\u201c\u6709\u65f6\u6211\u4eec\u4f1a\u5bf9\u51a5\u60f3\u672c\u8eab\u6709\u67d0\u4e9b\u671f\u5f85\u3002\u6bd4\u5982\uff0c\u5982\u679c\u6211\u4eec\u5728\u7ec3\u4e60\u540e\u611f\u89c9\u4e0d\u5230\u66f4\u5e73\u9759\u548c\u66f4\u4e0d\u7126\u8651\uff0c\u6211\u4eec\u53ef\u80fd\u4f1a\u611f\u5230\u6cae\u4e27\u3002\u8fd9\u5c31\u662f\u4e3a\u4ec0\u4e48\u6709\u4e9b\u4eba\u4f1a\u62b1\u6028\u2014\u201c\u8fd9\u5bf9\u6211\u6ca1\u6548\u679c\u201d\u3002\u5176\u5b9e\uff0c\u6b63\u5ff5\u51a5\u60f3\u4e0d\u662f\u6307\u8981\u53bb\u52aa\u529b\u5b9e\u73b0\u4efb\u4f55\u7406\u60f3\u72b6\u6001\uff0c\u6709\u8fd9\u6837\u7684\u671f\u5f85\u53cd\u800c\u4f1a\u963b\u788d\u6b63\u5ff5\u7ec3\u4e60\u3002\u5982\u679c\u4f60\u6709\u8fd9\u4e9b\u671f\u5f85\u548c\u8bc4\u4ef7\uff0c\u770b\u4f60\u662f\u5426\u53ef\u4ee5\u7559\u610f\u5230\u5e76\u653e\u4e0b\u90a3\u4e9b\u8bc4\u4ef7\u3002\u201d<\/span><\/li>\r\n<\/ul>\r\nPainful or difficult feelings \u75db\u82e6\u6216\u8005\u56f0\u96be\u7684\u611f\u89c9\r\n<ul>\r\n \t<li>\u201cIf you experience some painful and difficult thoughts or emotions arising during this exercise, recognize them for what they are \u2013 they are thoughts, emotions, and feelings. With persistent practice, you may be able to relate to these experiences differently and suffer less from them. You may gradually come to notice how they come and go \u2026 or they may even transform themselves naturally. However, it is important to remember not to use mindfulness as a tool to get rid of painful things. Otherwise, this would become a struggle, which undermines the practice of mindfulness.\u201d\r\n<span style=\"text-align: initial;font-size: 1em\">\u201c\u5982\u679c\u5728\u7ec3\u4e60\u4e2d\uff0c\u4f60\u4f53\u9a8c\u4e86\u4e00\u4e9b\u75db\u82e6\u7684\u548c\u56f0\u96be\u7684\u60f3\u6cd5\u6216\u60c5\u7eea\u6d6e\u73b0\u51fa\u6765\uff0c\u5c31\u53ea\u8bc6\u522b\u51fa\u5b83\u4eec\u662f\u4ec0\u4e48 - \u4ed6\u4eec\u5c31\u662f\u60f3\u6cd5\u3001\u60c5\u7eea\u548c\u611f\u53d7\u3002 \u901a\u8fc7\u6301\u7eed\u7684\u7ec3\u4e60\uff0c\u60a8\u53ef\u80fd\u4f1a\u4ee5\u4e0d\u540c\u7684\u65b9\u5f0f\u4e0e\u8fd9\u4e9b\u4f53\u9a8c\u76f8\u5173\u8054\uff0c\u5e76\u80fd\u8f83\u5c11\u5730\u53d7\u5230\u56f0\u6270\u3002\u4f60\u53ef\u80fd\u4f1a\u6162\u6162\u6ce8\u610f\u5230\u5b83\u4eec\u662f\u5982\u4f55\u6765\u6765\u53bb\u53bb\u7684......\u6216\u8005\u5b83\u4eec\u751a\u81f3\u53ef\u4ee5\u81ea\u7136\u5730\u81ea\u52a8\u53d8\u5316\u3002\u65e0\u8bba\u5982\u4f55\uff0c\u8bb0\u4f4f\u4e0d\u8981\u628a\u6b63\u5ff5\u5f53\u4f5c\u4e00\u4e2a\u53ef\u4ee5\u9664\u6389\u75db\u82e6\u7684\u5de5\u5177\uff0c\u8fd9\u5f88\u91cd\u8981\u3002 \u5426\u5219\uff0c\u5c31\u4f1a\u53d8\u6210\u4e00\u79cd\u6323\u624e\uff0c\u8fd9\u6837\u53cd\u800c\u4f1a\u7834\u574f\u6b63\u5ff5\u7ec3\u4e60\u3002\u201d<\/span><\/li>\r\n<\/ul>\r\nSpecific Applications\r\n<ul>\r\n \t<li>Stigma \u2013 We often have negative or biased judgements about ourselves or others. For example, we may come to perceive certain groups of people as being weak, bad, or deficient. We may also come to believe what others define as the ideal, desirable, or normal, and find ourselves not being included in this. We may not even be aware of some of these judgements. Common targets of stigma and biased thinking include mental illness (e.g., schizophrenia), addictions, physical illness (e.g., HIV, cancer), sexual orientation, gender, disabilities, body weight, race, cultural group, physical appearance, religion, etc. The practice of mindfulness can help us become more aware of any judgemental thoughts, defuse from them, and become more compassionate towards ourselves and others.\r\n<span style=\"text-align: initial;font-size: 1em\">\u6c61\u540d\u5316 - \u6211\u4eec\u7ecf\u5e38\u5bf9\u81ea\u5df1\u6216\u4ed6\u4eba\u505a\u51fa\u6d88\u6781\u6216\u6709\u504f\u89c1\u7684\u8bc4\u4ef7\u3002 \u4f8b\u5982\uff0c\u6211\u4eec\u53ef\u80fd\u4f1a\u8ba4\u4e3a\u67d0\u4e9b\u7fa4\u4f53\u662f\u5f31\u8005\u3001\u574f\u4eba\u6216\u6709\u7f3a\u9677\u7684\u4eba\u3002 \u6211\u4eec\u4e5f\u53ef\u80fd\u4f1a\u76f8\u4fe1\u7531\u5176\u4ed6\u4eba\u65ad\u5b9a\u7684\u6807\u51c6\uff0c\u4f8b\u5982\u5982\u4f55\u624d\u7b97\u662f\u7406\u60f3\u5316\u7684\u3001\u4ee4\u4eba\u5411\u5f80\u7684\u6216\u88ab\u89c6\u4e3a\u6b63\u5e38\u7684\uff0c\u5e76\u53d1\u73b0\u81ea\u5df1\u6ca1\u6709\u88ab\u5305\u62ec\u5728\u5185\u3002\u6211\u4eec\u751a\u81f3\u53ef\u80fd\u90fd\u6ca1\u6709\u610f\u8bc6\u5230\u5176\u4e2d\u7684\u4e00\u4e9b\u8bc4\u4ef7\u3002\u6c61\u540d\u5316\u548c\u504f\u89c1\u60f3\u6cd5\u7684\u5e38\u89c1\u653b\u51fb\u76ee\u6807\u5305\u62ec\u7cbe\u795e\u969c\u788d\uff08\u4f8b\u5982\u7cbe\u795e\u5206\u88c2\u75c7\uff09\u3001\u6210\u763e\u3001\u8eab\u4f53\u75be\u75c5\uff08\u4f8b\u5982\uff0c\u827e\u6ecb\u75c5\u6bd2\u3001\u764c\u75c7\uff09\u3001\u6027\u53d6\u5411\u3001\u6027\u522b\u3001\u6b8b\u75be\u3001\u4f53\u91cd\u3001\u79cd\u65cf\u3001\u6587\u5316\u7fa4\u4f53\u3001\u5916\u8868\u3001\u5b97\u6559\u7b49\u3002 \u6b63\u5ff5\u7684\u4fee\u4e60\u53ef\u4ee5\u5e2e\u52a9\u6211\u4eec\u66f4\u591a\u5730\u610f\u8bc6\u5230\u4efb\u4f55\u6279\u5224\u6027\u60f3\u6cd5\uff0c\u4e0e\u5b83\u4eec\u89e3\u79bb\uff0c\u5e76\u5bf9\u81ea\u5df1\u548c\u4ed6\u4eba\u66f4\u52a0\u5bcc\u6709\u607b\u9690\u5fc3\u3002<\/span><\/li>\r\n<\/ul>\r\nRecommended Homework \u63a8\u8350\u4f5c\u4e1a\r\n<ul>\r\n \t<li>Practice leaves-on-a-stream once at home. \u5728\u5bb6\u91cc\u9762\u505a\u4e00\u6b21\u6d41\u6c34\u843d\u53f6\u7ec3\u4e60<\/li>\r\n \t<li>Conduct a regular activity, such as eating, taking a walk, brushing your teeth, drinking tea or coffee mindfully \u2013 i.e., with full awareness and attention to all the sensations. \u5e26\u7740\u6b63\u5ff5\u505a\u4e00\u4e2a\u65e5\u5e38\u6d3b\u52a8\uff0c\u6bd4\u5982\u5403\u4e1c\u897f\u3001\u8d70\u8def\u3001\u5237\u7259\u3001\u559d\u8336\u6216\u559d\u5496\u5561\u7b49\u3002<\/li>\r\n<\/ul>\r\n<span style=\"text-decoration: underline\"><strong>Reference \u53c2\u8003<\/strong><\/span>\r\n<ol>\r\n \t<li>Hayes, S. C., Strosahl, K., &amp; Wilson, K. G. (1999). Acceptance and commitment therapy: An experiential approach to behavior change. New York: Guilford Press, p 159.<\/li>\r\n \t<li>Schenck, L. (2011). \u201cLeaves on a stream\u201d \u2013 cognitive defusion exercise. Retrieved June 24, 2014 from <a href=\"http:\/\/www.mindfulnessmuse.com\/acceptance-and-commitment-therapy\/leaves-on-a-stream-cognitive-defusion-exercise\">http:\/\/www.mindfulnessmuse.com\/acceptance-and-commitment-therapy\/leaves-on-a-stream-cognitive-defusion-exercise<\/a><\/li>\r\n<\/ol>","rendered":"<p><span style=\"text-decoration: underline\"><strong>Objectives \u76ee\u6807<\/strong><\/span><\/p>\n<ol>\n<li>Discuss the concept of mindfulness \u8ba8\u8bba\u6b63\u5ff5\u7406\u5ff5<\/li>\n<li>Practice getting in touch with the present moment in the here-and-now \u7ec3\u4e60\u5728\u6b64\u65f6\u6b64\u523b\u4e0e\u5f53\u4e0b\u8fde\u63a5<\/li>\n<li>Facilitate defusion and the experience of observing rather than engaging with thoughts \u4fc3\u8fdb\u89e3\u79bb\u53ca\u89c2\u5bdf\u4f53\u9a8c\uff0c\u800c\u4e0d\u662f\u88ab\u60f3\u6cd5\u5360\u636e<\/li>\n<\/ol>\n<p><span style=\"text-decoration: underline\"><strong>Suggested Time \u5efa\u8bae\u65f6\u95f4<\/strong><\/span><\/p>\n<ul>\n<li>20 \u2013 30 minutes 20-30 \u5206\u949f<\/li>\n<\/ul>\n<p><span style=\"text-decoration: underline\"><strong>Number of Facilitators \u5c0f\u7ec4\u5e26\u9886\u8005\u4eba\u6570<\/strong><\/span><\/p>\n<ul>\n<li>1 \u4eba<\/li>\n<\/ul>\n<p><span style=\"text-decoration: underline\"><strong>Brief Description \u7b80\u8ff0\uff1a<\/strong><\/span><\/p>\n<ul>\n<li style=\"font-weight: 400\">This is a guided meditation using visual imagery. The facilitator begins by encouraging the participants to sit in a comfortable position with their eyes closed or their gaze gently lowered and centered on the floor. The participants are first directed to become aware of their own breath. This is followed by a guided visual imagery of walking through a forest and arriving upon a riverbank. The core practice is becoming aware of emerging thoughts, feelings, or images moment by moment and putting them on imaginary leaves floating down the stream. Effectively, the participants are coached to continuously observe their stream of consciousness without engaging or getting hooked by these inner experiences. To end the practice, the participants are guided to return their awareness back to the breath, and then to return back to the regular state of alertness.<br \/>\n<span style=\"text-align: initial;font-size: 1em\">\u8fd9\u662f\u4e00\u4e2a\u4f7f\u7528\u89c6\u89c9\u60f3\u8c61\u7684\u5f15\u5bfc\u51a5\u60f3\u3002\u5c0f\u7ec4\u5e26\u9886\u8005\u9f13\u52b1\u7ec4\u5458\u4ee5\u8212\u670d\u7684\u59ff\u52bf\u5750\u7740\uff0c\u95ed\u7740\u773c\u775b\u6216\u8005\u76ee\u5149\u8f7b\u8f7b\u5c45\u4e2d\uff0c\u5411\u4e0b\u6ce8\u89c6\u773c\u524d\u7684\u5730\u677f\u3002\u5728\u4e00\u5f00\u59cb\uff0c\u6307\u793a\u7ec4\u5458\u4eec\u53bb\u89c9\u77e5\u4ed6\u4eec\u7684\u547c\u5438\u3002\u968f\u540e\uff0c\u662f\u4e00\u4e2a\u5f15\u5bfc\u7684\u89c6\u89c9\u60f3\u8c61\uff0c\u8d70\u8fc7\u4e00\u7247\u68ee\u6797\uff0c\u53c8\u62b5\u8fbe\u4e00\u4e2a\u6cb3\u5cb8\u3002 \u6838\u5fc3\u7ec3\u4e60\u662f\u8981\u65f6\u65f6\u523b\u523b\u5bf9\u8111\u6d77\u4e2d\u5347\u8d77\u7684\u60f3\u6cd5\u3001\u611f\u89c9\u6216\u8005\u5f71\u50cf\u53d8\u5f97\u6709\u89c9\u77e5\uff0c\u5e76\u628a\u5b83\u4eec\u653e\u5230\u60f3\u8c61\u4e2d\u6b63\u5728\u968f\u7740\u6d41\u6c34\u98d8\u8d70\u7684\u843d\u53f6\u4e0a\u3002\u6e10\u6e10\u5730\uff0c\u6307\u5bfc\u7ec4\u5458\u4eec\u6301\u7eed\u89c2\u5bdf\u4ed6\u4eec\u7684\u610f\u8bc6\u7684\u6d41\u52a8\uff0c\u800c\u4e0d\u88ab\u5185\u5728\u4f53\u9a8c\u6240\u5438\u5f15\u6216\u7ea0\u7f20\u3002\u5728\u7ed3\u675f\u9636\u6bb5\uff0c\u6307\u5bfc\u7ec4\u5458\u4eec\u56de\u5230\u5173\u6ce8\u547c\u5438\u4e0a\uff0c\u7136\u540e\u56de\u5230\u6e05\u9192\u7684\u5e38\u6001\u3002<\/span><\/li>\n<\/ul>\n<p><span style=\"text-decoration: underline\"><strong>ACE Processes ACE\u6d41\u7a0b<\/strong><\/span><\/p>\n<ul>\n<li>Present Moment \u5f53\u4e0b\u7684\u65f6\u523b<\/li>\n<li>Defusion \u89e3\u79bb<\/li>\n<li>Compassion \u6148\u60b2\u5fc3<strong style=\"text-align: initial;font-size: 1em\">\u00a0<\/strong><\/li>\n<\/ul>\n<p><span style=\"text-decoration: underline\"><strong>Key Learning Points \u5b66\u4e60\u8981\u70b9<\/strong><\/span><\/p>\n<ul>\n<li>Mindfulness is about becoming <strong>aware<\/strong> and <strong>attentive<\/strong> to the <strong>present moment<\/strong> with a <strong>non-judgmental observer stance<\/strong>.<br \/>\n<span style=\"text-align: initial;font-size: 1em\">\u6b63\u5ff5\u662f\u4ee5<\/span><strong style=\"text-align: initial;font-size: 1em\">\u4e0d\u8bc4\u5224\u7684\u89c2\u5bdf\u8005\u7684\u59ff\u6001<\/strong><span style=\"text-align: initial;font-size: 1em\">\u5bf9<\/span><strong style=\"text-align: initial;font-size: 1em\">\u5f53\u4e0b\u65f6\u523b<\/strong><span style=\"text-align: initial;font-size: 1em\">\u53d8\u5f97\u6709<strong style=\"text-align: initial;font-size: 1em\">\u77e5<\/strong><\/span><strong style=\"text-align: initial;font-size: 1em\">\u89c9<\/strong><span style=\"text-align: initial;font-size: 1em\">\u548c<\/span><strong style=\"text-align: initial;font-size: 1em\">\u4e13\u6ce8<\/strong><span style=\"text-align: initial;font-size: 1em\">\u3002<\/span><\/li>\n<li><span style=\"text-align: initial;font-size: 1em\"><\/span>We are often entangled with our inner thoughts, feelings, images, or bodily sensations. Struggling with them takes us even further away from mindfulness. With practice, we can increase our ability to <strong>observe<\/strong> these inner experiences without getting caught up with them.<br \/>\n<span style=\"text-align: initial;font-size: 1em\">\u6211\u4eec\u7ecf\u5e38\u4f1a\u4e0e\u6211\u4eec\u5185\u5fc3\u7684\u60f3\u6cd5\u3001\u611f\u53d7\u3001\u5f71\u50cf\u6216\u8005\u8eab\u4f53\u611f\u89c9\u7ea0\u7f20\u5728\u4e00\u8d77\u3002\u7ea0\u7ed3\u4e8e\u5b83\u4eec\u4f1a\u8ba9\u6211\u4eec\u79bb\u6b63\u5ff5\u66f4\u8fdc\u3002 \u968f\u7740\u7ec3\u4e60\uff0c\u6211\u4eec\u53ef\u4ee5\u589e\u52a0\u6211\u4eec<\/span><strong style=\"text-align: initial;font-size: 1em\">\u89c2\u5bdf<\/strong><span style=\"text-align: initial;font-size: 1em\">\u90a3\u4e9b\u5185\u5728\u4f53\u9a8c\u7684\u80fd\u529b\uff0c\u800c\u4e0d\u662f\u9677\u5165\u5176\u4e2d\u3002<\/span><\/li>\n<li>When we practice mindfulness, our constant stream of thoughts can be especially challenging. <strong>Defusion<\/strong> is the skill of relating to our thoughts as just thoughts. This can be strengthened over time with practice.<br \/>\n<span style=\"text-align: initial;font-size: 1em\">\u6b63\u5ff5\u7ec3\u4e60\u662f\u5177\u6709\u6311\u6218\u6027\u7684\uff0c\u5c24\u5176\u662f\u5f53\u6211\u4eec\u8981\u9762\u5bf9\u6211\u4eec\u4e0d\u65ad\u6d8c\u73b0\u7684\u60f3\u6cd5\u65f6\u3002<\/span><strong style=\"text-align: initial;font-size: 1em\">\u89e3\u79bb<\/strong><span style=\"text-align: initial;font-size: 1em\">\u662f\u4e00\u79cd\u628a\u6211\u4eec\u7684\u60f3\u6cd5\u53ea\u770b\u4f5c\u662f\u60f3\u6cd5\u7684\u6280\u80fd\u3002\u8fd9\u4e2a\u6280\u80fd\u53ef\u4ee5\u901a\u8fc7\u7ec3\u4e60\u4e0d\u65ad\u52a0\u5f3a\u3002<\/span><\/li>\n<li>It is not uncommon to encounter challenges when practicing any skills, including mindfulness. The paradox is that any expectations about mindfulness and judgements about our practice actually take us away from mindfulness. <strong>Patience<\/strong> and <strong>self-compassion <\/strong>is a core part of the mindfulness practice.<br \/>\n<span style=\"text-align: initial;font-size: 1em\">\u5728\u7ec3\u4e60\u4efb\u4f55\u6280\u80fd\u65f6\u9047\u5230\u6311\u6218\u90fd\u975e\u5e38\u5e38\u89c1\uff0c\u5305\u62ec\u6b63\u5ff5\u7ec3\u4e60\u3002\u770b\u8d77\u6765\u81ea\u76f8\u77db\u76fe\u7684\u662f\uff0c\u4efb\u4f55\u5bf9\u4e8e\u6b63\u5ff5\u7684\u671f\u5f85\u548c\u5bf9\u6211\u4eec\u6240\u4f5c\u7ec3\u4e60\u7684\u8bc4\u5224\u5b9e\u9645\u4e0a\u90fd\u4f1a\u8ba9\u6211\u4eec\u79bb\u6b63\u5ff5\u66f4\u8fdc\u3002 <\/span><strong style=\"text-align: initial;font-size: 1em\">\u8010\u5fc3<\/strong><span style=\"text-align: initial;font-size: 1em\">\u548c<\/span><strong style=\"text-align: initial;font-size: 1em\">\u81ea\u6211\u6148\u60b2\u5fc3<\/strong><span style=\"text-align: initial;font-size: 1em\">\u662f\u6b63\u5ff5\u7ec3\u4e60\u7684\u6838\u5fc3\u90e8\u5206\u3002<\/span><\/li>\n<li>Our thoughts about the past, including past trauma or regrets, can trap us with sadness. Our worries about the future can trap us in anxiety. Mindfulness can decrease this kind of suffering as we practice attending to the <strong>present moment<\/strong>.<br \/>\n<span style=\"text-align: initial;font-size: 1em\">\u6211\u4eec\u5173\u4e8e\u8fc7\u53bb\u7684\u60f3\u6cd5\uff0c\u5305\u62ec\u8fc7\u53bb\u7684\u521b\u4f24\u6216\u8005\u8ffd\u6094\uff0c\u4f1a\u8ba9\u6211\u4eec\u843d\u5165\u60b2\u4f24\u7684\u9677\u9631\u3002\u6211\u4eec\u5bf9\u672a\u6765\u7684\u62c5\u5fc3\u4f1a\u8ba9\u6211\u4eec\u8dcc\u5165\u6050\u614c\u7684\u8346\u68d8\u3002 \u6b63\u5ff5\u53ef\u4ee5\u51cf\u5c11\u8fd9\u7c7b\u75db\u82e6\uff0c\u53ea\u8981\u6211\u4eec\u7ec3\u4e60\u7559\u610f<\/span><strong style=\"text-align: initial;font-size: 1em\">\u5f53\u4e0b\u7684\u6b64\u523b<\/strong><span style=\"text-align: initial;font-size: 1em\">\u3002<\/span><\/li>\n<\/ul>\n<p><span style=\"text-decoration: underline\"><strong>Materials \u6559\u5b78\u7528\u5177<\/strong><\/span><\/p>\n<ul>\n<li>Meditation bell \u51a5\u60f3\u94c3<\/li>\n<li>Timer \u8ba1\u65f6\u5668<\/li>\n<\/ul>\n<p><span style=\"text-decoration: underline\"><strong>Instructions &amp; Sample Script \u8bf4\u660e\u548c\u793a\u8303\u6587\u7a3f<\/strong><\/span><\/p>\n<p style=\"font-weight: 400\">NB: each \u201c\u2026\u201d below denotes a pause of about 5 &#8211; 10 sec unless otherwise stated. \u8bf7\u6ce8\u610f\uff1a\u9664\u4e86\u53e6\u5916\u8bf4\u660e\uff0c\u4ee5\u4e0b\u6bcf\u4e2a\u201c\u2026\u201d\u8868\u793a\u4e94\u5230\u5341\u79d2\u7684\u6682\u505c\u3002<\/p>\n<ol>\n<li>Introduction &#8211; \u201cNow we are inviting you to take part in a guided imagery and meditation exercise together. This can help cultivate mindfulness, which helps free us from being entangled with our thoughts or emotions. See if this exercise can help you connect more with the present moment and the here-and-now.\u201d<br \/>\n<span style=\"text-align: initial;font-size: 1em\">\u4ecb\u7ecd-\u201c\u73b0\u5728\u6211\u4eec\u9080\u8bf7\u5927\u5bb6\u4e00\u8d77\u8fdb\u884c\u4e00\u4e2a\u5f15\u5bfc\u7684\u60f3\u8c61\u548c\u51a5\u60f3\u7ec3\u4e60\u3002\u8fd9\u4e2a\u7ec3\u4e60\u6709\u52a9\u4e8e\u57f9\u517b\u6b63\u5ff5\uff0c\u5e2e\u52a9\u6211\u4eec\u4ece\u60f3\u6cd5\u6216\u8005\u60c5\u7eea\u7684\u7ea0\u7f20\u4e2d\u89e3\u653e\u51fa\u6765\u3002 \u770b\u770b\u8fd9\u4e2a\u7ec3\u4e60\u662f\u5426\u53ef\u4ee5\u5e2e\u52a9\u4f60\u548c\u6b64\u65f6\u6b64\u5730\u7684\u5f53\u4e0b\u76f8\u8fde\u63a5\u201d<\/span><\/li>\n<li>Getting the participants ready \u2013 \u201cPlease sit in a comfortable position. This usually means your feet flat on the ground and sitting up straight in the chair with your hands on your lap. If there is anything in your hands, feel free to put it down on the floor. I will sound the bell to mark the beginning and end of the exercise.\u00a0 Close your eyes gently or lower your gaze to a fixed spot on the floor in front of you.<br \/>\n<span style=\"text-align: initial;font-size: 1em\">\u8ba9\u7ec4\u5458\u51c6\u5907\u597d\u2014\u201c\u8bf7\u4ee5\u8212\u670d\u7684\u59ff\u52bf\u5750\u597d\u3002\u8fd9\u901a\u5e38\u662f\u6307\u4f60\u7684\u53cc\u811a\u5e73\u653e\u5728\u5730\u4e0a\uff0c\u5728\u6905\u5b50\u4e0a\u5750\u76f4\uff0c\u53cc\u624b\u653e\u5728\u819d\u4e0a\u3002 \u5982\u679c\u4f60\u7684\u624b\u91cc\u6709\u4e1c\u897f\uff0c\u8bf7\u628a\u5b83\u653e\u5230\u5730\u4e0a\u3002\u6211\u5c06\u7528\u94c3\u58f0\u8868\u793a\u8fd9\u4e2a\u7ec3\u4e60\u7684\u5f00\u59cb\u548c\u7ed3\u675f\u3002 \u8bf7\u8f7b\u8f7b\u5408\u4e0a\u4f60\u7684\u53cc\u773c \u6216\u8005\u76ee\u5149\u4f4e\u5782\uff0c\u505c\u7559\u5728\u4f60\u773c\u524d\u5730\u677f\u4e0a\u67d0\u4e00\u4e2a\u56fa\u5b9a\u7684\u5730\u65b9\u3002<\/span><\/li>\n<li>Ring the bell, allowing the tone to vibrate and fade naturally, to start the exercise.<br \/>\n<span style=\"text-align: initial;font-size: 1em\">\u6572\u54cd\u94c3\u58f0\uff0c\u5728\u58f0\u97f3\u81ea\u7136\u7684\u9707\u52a8\u548c\u6d88\u9000\u4e2d\u5f00\u59cb\u7ec3\u4e60\u3002<\/span><\/li>\n<li><span style=\"text-align: initial;font-size: 1em\">Awareness of the Breath \u2013 \u201cFor the next few moments, see if you can just notice and become fully aware of your breath. There is nothing you need to change about it. You do not need to make it deeper or shallower. Just notice how your naturally breath comes in \u2026 and goes out \u2026 You can just simply observe \u2026 without any need to take control \u2026 this is the practice of just observing your breath \u2026\u201d<br \/>\n<\/span><span style=\"font-size: 1em;text-align: initial\">\u5bf9\u547c\u5438\u7684\u89c9\u5bdf\u2014\u201c\u5728\u4e0b\u9762\u7684\u65f6\u95f4\uff0c\u770b\u770b\u4f60\u662f\u5426\u53ef\u4ee5\u53ea\u662f\u7559\u610f\u548c\u5168\u7136\u89c2\u5bdf\u4f60\u7684\u547c\u5438\u3002\u4f60\u4e0d\u9700\u8981\u6539\u53d8\u4efb\u4f55\u4e1c\u897f\uff0c\u4f60\u4e0d\u9700\u8981\u8ba9\u547c\u5438\u53d8\u5f97\u66f4\u6df1\u6216\u8005\u66f4\u6162\u3002 \u53ea\u662f\u7559\u610f\u4f60\u81ea\u7136\u7684\u547c\u5438\u600e\u6837\u5438\u8fdb\u2026\u547c\u51fa\u2026\u4f60\u53ef\u4ee5\u53ea\u662f\u89c2\u5bdf\u2026\u4e0d\u9700\u8981\u4efb\u4f55\u63a7\u5236\u2026\u8fd9\u53ea\u662f\u4e00\u4e2a\u89c2\u5bdf\u4f60\u7684\u547c\u5438\u7684\u7ec3\u4e60\u2026\u201d<br \/>\n<\/span><\/li>\n<li>Imagery of the forest and the river \u2013 \u201cSee if you can allow yourself to imagine that you are walking along a forest path \u2026 you can take in the colours of the forest\u2026 feel the sun shining on your face through the branches above your head \u2026 perhaps you can feel a gentle breeze \u2026 and notice the smell of the forest air \u2026 and hear the crunching of the leaves beneath your feet\u2026 up ahead, you can hear the gentle sound of water\u2026 and you follow that sound &#8230; as you emerge through a clearing, you find yourself on a river bank\u2026 allow yourself to sit down by the river bank\u2026 and notice leaves gently floating by along the surface of the water\u2026\u201d<br \/>\n<span style=\"text-align: initial;font-size: 1em\">\u60f3\u8c61\u68ee\u6797\u548c\u6cb3\u6d41\u2014\u201c\u770b\u770b\u4f60\u662f\u5426\u53ef\u4ee5\u8ba9\u81ea\u5df1\u60f3\u8c61\u4f60\u6b63\u5728\u6cbf\u7740\u4e00\u4e2a\u68ee\u6797\u5c0f\u8def\u8d70\u7740\u2026\u4f60\u6c89\u6d78\u5728\u68ee\u6797\u7684\u8272\u5f69\u4e2d\uff0c\u611f\u5230\u9633\u5149\u7a7f\u8fc7\u4f60\u5934\u4e0a\u7684\u679d\u6860\u5728\u4f60\u7684\u8138\u4e0a\u95ea\u8000\u2026\u4e5f\u8bb8\u4f60\u8fd8\u53ef\u4ee5\u611f\u53d7\u5230\u5fae\u98ce\u5f90\u6765\u2026\u7559\u610f\u5230\u68ee\u6797\u91cc\u7a7a\u6c14\u7684\u5473\u9053\u2026\u542c\u5230\u4f60\u811a\u4e0b\u843d\u53f6\u7684\u6c99\u6c99\u58f0\u2026\u8bf7\u7ee7\u7eed\u524d\u884c\uff0c\u4f60\u542c\u5230\u8f7b\u8f7b\u7684\u6d41\u6c34\u58f0\u2026\u4f60\u8ddf\u968f\u8fd9\u4e2a\u58f0\u97f3\u2026\u968f\u7740\u4f60\u7a7f\u8fc7\u4e00\u7247\u7a7a\u5730\uff0c\u4f60\u53d1\u73b0\u81ea\u5df1\u6765\u5230\u4e86\u6cb3\u8fb9\u2026\u8ba9\u81ea\u5df1\u5728\u6cb3\u5cb8\u8fb9\u5750\u4e0b\u2026\u5f00\u59cb\u89c2\u5bdf\u6811\u53f6\u8f7b\u8f7b\u5730\u987a\u7740\u6cb3\u6c34\u7684\u8868\u9762\u98d8\u8fc7\u2026\u201d<\/span><\/li>\n<li>Putting thoughts on leaves \u2013 \u201cFor the next few moments, notice whatever shows up in your mind \u2026 it may be a thought or an image or an emotion\u2026 whatever it may be, see if you can place it on a leaf\u2026 and just observe it gently floating by\u2026 See if you can do this with each thought or image that shows up \u2026 whether they are pleasant or unpleasant \u2026 moment by moment, notice whatever shows up for you and put it on a leaf and watch them float away naturally\u2026 there is no need to hurry them along or slow them down. (Pause for at least 20 seconds)<br \/>\n<span style=\"text-align: initial;font-size: 1em\">\u628a\u60f3\u6cd5\u653e\u5230\u843d\u53f6\u4e0a\u2014\u201c\u5728\u4e0b\u9762\u7684\u65f6\u95f4,\u8bf7\u7559\u610f\u4efb\u4f55\u5728\u4f60\u8111\u6d77\u4e2d\u663e\u73b0\u7684\u4e1c\u897f\u2026 \u4e5f\u8bb8\u662f\u4e00\u4e2a\u60f3\u6cd5, \u4e00\u4e2a\u5f71\u50cf\u6216\u8005\u4e00\u79cd\u60c5\u7eea\u2026\u4e0d\u8bba\u662f\u4ec0\u4e48,\u770b\u770b\u4f60\u662f\u5426\u53ef\u4ee5\u628a\u5b83\u653e\u5230\u4e00\u7247\u843d\u53f6\u4e0a\u2026\u4e0d\u8bba\u662f\u6109\u60a6\u7684\u8fd8\u662f\u4e0d\u6109\u60a6\u7684\u2026\u65f6\u65f6\u523b\u523b,\u7559\u610f\u4efb\u4f55\u5728\u4f60\u5fc3\u91cc\u6d6e\u73b0\u7684\u4f53\u9a8c,\u628a\u5b83\u653e\u5230\u4e00\u7247\u843d\u53f6\u4e0a,\u5e76\u770b\u7740\u5b83\u4eec\u81ea\u7136\u5730\u98d8\u8d70\u2026\u4e0d\u9700\u8981\u53bb\u52a0\u901f\u6216\u8005\u653e\u6162 \uff08\u6682\u505c\u81f3\u5c1120\u79d2\uff09<\/span><\/li>\n<li>Coaching to deal with possible difficulties: \u6307\u5bfc\u600e\u6837\u5e94\u5bf9\u53ef\u80fd\u51fa\u73b0\u7684\u56f0\u96be:<\/li>\n<\/ol>\n<ul>\n<li>\u201cIf your mind goes blank, you can simply just remain still &#8230; and remain watchful for any thoughts that may start showing up \u2026\u201d<br \/>\n<span style=\"text-align: initial;font-size: 1em\">\u5982\u679c\u4f60\u7684\u5927\u8111\u53d8\u6210\u7a7a\u767d,\u4f60\u53ea\u8981\u4fdd\u6301\u5e73\u9759\u2026\u800c\u4e14\u65f6\u523b\u8b66\u608c\u4efb\u4f55\u53ef\u80fd\u4f1a\u51fa\u73b0\u7684\u60f3\u6cd5\u2026\u201d<\/span><\/li>\n<li>\u201cIf you have the thought \u2013 \u201cThis is strange\u201d or \u201cthis is boring\u201d or \u201cthis is too hard or too easy\u201d or \u201cI\u2019m not doing this right\u201d or \u201cI have no thoughts\u201d \u2013 place these thoughts on a leaf and watch them float by.\u201d<br \/>\n<span style=\"text-align: initial;font-size: 1em\">\u201c \u5982\u679c\u4f60\u6709\u8fd9\u6837\u7684\u60f3\u6cd5\u2014\u2018\u8fd9\u597d\u5947\u602a\u2019\u6216\u8005\u2018\u8fd9\u597d\u65e0\u804a\u2019\u6216\u8005\u2018\u8fd9\u592a\u96be\u4e86\u6216\u592a\u5bb9\u6613\u4e86\u2019\u518d\u6216\u8005\u2018\u6211\u4e0d\u4f1a\u505a\u5f97\u5bf9\u7684\u2019\u6216\u8005\u2018\u6211\u6ca1\u6709\u60f3\u6cd5\u2019\u2014\u628a\u8fd9\u4e9b\u60f3\u6cd5\u653e\u5230\u4e00\u7247\u53f6\u5b50\u4e0a,\u770b\u7740\u5b83\u4eec\u98d8\u8d70\u3002\u201d<\/span><\/li>\n<li>\u201cIf a painful feeling arises, simply acknowledge it. Say to yourself, \u201cI notice that I am having a painful feeling\u201d and place this on a leaf and watch it float by.\u201d<br \/>\n<span style=\"text-align: initial;font-size: 1em\">\u201c \u5982\u679c\u4e00\u4e2a\u75db\u82e6\u7684\u611f\u89c9\u51fa\u73b0,\u53ea\u8981\u627f\u8ba4\u5b83\u3002\u5bf9\u81ea\u5df1\u8bf4:\u2018\u6211\u7559\u610f\u5230\u4e86\u6211\u6709\u4e00\u4e2a\u75db\u82e6\u7684\u611f\u89c9\u2019\u518d\u628a\u5b83\u653e\u5230\u4e00\u7247\u53f6\u5b50\u4e0a,\u5e76\u770b\u7740\u5b83\u98d8\u8d70\u3002\u201d<\/span><\/li>\n<li>\u201cIf your mind wanders off, just gently guide yourself back to this exercise \u2026 there is no need to judge \u2026\u201d<br \/>\n<span style=\"text-align: initial;font-size: 1em\">\u5982\u679c\u4f60\u7684\u6ce8\u610f\u529b\u6e9c\u53f7\u4e86,\u53ea\u8981\u8f7b\u8f7b\u628a\u81ea\u5df1\u5e26\u56de\u5230\u8fd9\u4e2a\u7ec3\u4e60\u4e0a\u2026\u4e0d\u9700\u8981\u505a\u8bc4\u5224<\/span><\/li>\n<\/ul>\n<ol start=\"8\">\n<li><span style=\"font-size: 1em;text-align: initial\">\u00a0Allow about 1 minute of silent practice. (Longer for an experienced group.)<br \/>\n<\/span><span style=\"text-align: initial;font-size: 1em\">\u7559\u51fa\u65f6\u95f4\u505a\u4e00\u5206\u949f\u9759\u9ed8\u7ec3\u4e60.(\u5982\u679c\u662f\u6709\u7ecf\u9a8c\u7684\u5c0f\u7ec4,\u5c31\u7559\u957f\u4e00\u70b9\u65f6\u95f4)<\/span><\/li>\n<li><span style=\"text-align: initial;font-size: 1em\">A gentle reminder about the exercise \u2013 \u201cIf your mind has drifted off or you have forgotten about the exercise, congratulate yourself for noticing this \u2026 and gently guide your attention back to the exercise \u2026 there is no need to judge \u2026 and if you do notice any judgement, put that judgement on a leaf and watch it float by \u2026\u201d<br \/>\n<\/span><span style=\"font-size: 1em;text-align: initial\">\u4e00\u4e2a\u6e29\u99a8\u63d0\u793a\u2014\u201c\u5982\u679c\u4f60\u7684\u5fc3\u5df2\u98d8\u8d70,\u6216\u8005\u4f60\u5b8c\u5168\u5fd8\u8bb0\u4e86\u8ddf\u7740\u505a\u7ec3\u4e60,\u606d\u559c\u4f60\u81ea\u5df1\u6ce8\u610f\u5230\u8fd9\u4e2a\u2026\u6e29\u548c\u5730\u5f15\u5bfc\u4f60\u7684\u610f\u8bc6\u56de\u5230\u7ec3\u4e60\u5f53\u4e2d\uff0c\u4e0d\u8981\u6709\u4efb\u4f55\u8bc4\u5224\uff0c\u5982\u679c\u4f60\u7559\u610f\u5230\u4efb\u4f55\u7684\u8bc4\u5224,\u628a\u90a3\u4e2a\u8bc4\u5224\u653e\u5230\u53f6\u5b50\u4e0a,\u5e76\u770b\u7740\u5b83\u98d8\u8fc7\u2026\u201d<\/span><\/li>\n<li><span style=\"text-align: initial;font-size: 1em\">Allow for another minute of silent practice. (Longer for an experienced group.)<br \/>\n<\/span><span style=\"font-size: 1em;text-align: initial\">\u518d\u7559\u51fa\u4e00\u5206\u949f\u505a\u9759\u9ed8\u7ec3\u4e60 (\u5982\u679c\u662f\u6709\u7ecf\u9a8c\u7684\u5c0f\u7ec4,\u5c31\u957f\u4e9b\u65f6\u95f4)<\/span><\/li>\n<li><span style=\"text-align: initial;font-size: 1em\">Closing of the exercise &#8211; \u201c\u2026 see if you can let the thoughts, the leaves, the river, or any images go \u2026 gently bring your attention back to your breath \u2026 in \u2026 and out \u2026 notice that it has been there all along \u2026 gently guide your awareness to the fact that you are sitting here \u2026 in this present moment now\u2026 you can become aware that you are here with us in a group \u2026 and in your mind\u2019s eye, see if you can visualize the room and the pattern on the carpet or floor \u2026it is time for us to reconnect\u2026 when you hear the bell, it signals the end of the exercise \u2026 and whenever you are ready, gently open your eyes feeling alert and refreshed \u2026\u201d<br \/>\n<\/span><span style=\"font-size: 1em;text-align: initial\">\u7ec3\u4e60\u7684\u5c3e\u58f0\u2014\u201c\u2026\u770b\u4f60\u662f\u5426\u53ef\u4ee5\u8ba9\u90a3\u4e9b\u60f3\u6cd5\u3001\u6811\u53f6\u3001\u90a3\u6761\u6cb3\u6216\u8005\u4efb\u4f55\u60f3\u8c61\u79bb\u53bb\u2026\u8f7b\u8f7b\u5730\u628a\u6ce8\u610f\u529b\u5e26\u56de\u5230\u4f60\u7684\u547c\u5438\u4e0a\u2026\u5438\u8fdb\u2026\u547c\u51fa\u2026\u6ce8\u610f\u5230\u6211\u4eec\u7684\u547c\u5438\u5176\u5b9e\u4ece\u672a\u505c\u987f\u8fc7,\u4e0d\u65ad\u81ea\u7136\u5730\u8fdb\u884c\u2026\u8f7b\u8f7b\u5730\u5f15\u5bfc\u4f60\u81ea\u5df1\u53bb\u89c9\u77e5\u4f60\u5c31\u5750\u5728\u8fd9\u91cc\u2026\u5728\u6b64\u523b\u2026\u4f60\u53ef\u4ee5\u53d1\u73b0\u4f60\u5c31\u5728\u8fd9\u91cc,\u548c\u6211\u4eec\u540c\u5728\u8fd9\u4e2a\u5c0f\u7ec4\u91cc\u2026\u5728\u4f60\u7684\u8111\u6d77\u4e2d\uff0c\u770b\u770b\u4f60\u662f\u5426\u53ef\u4ee5\u60f3\u8c61\u623f\u95f4\u548c\u5730\u6bef\u6216\u5730\u677f\u4e0a\u7684\u56fe\u6848\u2026 \u73b0\u5728\u662f\u6211\u4eec\u518d\u6b21\u8fde\u63a5\u7684\u65f6\u523b\u2026\u5f53\u4f60\u542c\u5230\u94c3\u58f0,\u8fd9\u662f\u7ec3\u4e60\u7ed3\u675f\u7684\u4fe1\u53f7\u2026\u4efb\u4f55\u65f6\u5019,\u5f53\u4f60\u51c6\u5907\u597d\u4e86,\u8f7b\u8f7b\u5730\u7741\u5f00\u4f60\u7684\u53cc\u773c,\u5e26\u7740\u6e05\u9192\u548c\u6e05\u65b0\u7684\u611f\u89c9\u2026\u201d<\/span><\/li>\n<li><span style=\"text-align: initial;font-size: 1em\">Ring the bell, allowing the tone to vibrate and fade naturally, to end the exercise.<br \/>\n<\/span><span style=\"font-size: 1em;text-align: initial\">\u6572\u54cd\u94c3\u58f0,\u8ba9\u58f0\u97f3\u81ea\u7136\u9707\u52a8,\u6162\u6162\u6d88\u5931,\u7ed3\u675f\u7ec3\u4e60.<\/span><\/li>\n<\/ol>\n<p><span style=\"text-decoration: underline\"><strong>Debriefing &amp; Sample Scripts \u5c0f\u7ed3\u548c\u793a\u8303\u6587\u7a3f<\/strong><\/span><\/p>\n<p>Being in the present moment vs. past\/future \u6d3b\u5728\u5f53\u4e0bvs.\u8fc7\u53bb\/\u672a\u6765<\/p>\n<ul>\n<li>\u201cOften we may find ourselves thinking about the past, bothered by something bad that happened to us that made us sad or angry \u2026 or bothered by something we did and feeling regretful and guilty. Conversely, we may be worried about things that have not happened yet. It may even be so scary that we avoid doing certain things. It may not even be about the distant past or future. For example, when you were doing this exercise just now or even on your way to attend this training today, you may have had thoughts about what you may do tonight when you get home. Notice how easy it is for us to miss being in the present moment and get caught up with past or future. This exercise is about practicing the skill of being in the present moment.\u201d<br \/>\n\u201c\u6211\u4eec\u53ef\u80fd\u4f1a\u53d1\u73b0\u81ea\u5df1\u7ecf\u5e38\u56de\u60f3\u8fc7\u53bb, \u88ab\u6211\u4eec\u8eab\u4e0a\u53d1\u751f\u7684\u4e0d\u597d\u7684\u4e8b\u60c5\u6240\u56f0\u6270\uff0c\u8ba9\u6211\u4eec\u611f\u5230\u60b2\u4f24\u6216\u6124\u6012&#8230;&#8230;\u6216\u8005\u4e3a\u6211\u4eec\u81ea\u5df1\u505a\u8fc7\u7684\u4e8b\u611f\u5230\u56f0\u6270\uff0c\u611f\u5230\u540e\u6094\u548c\u5185\u759a\u3002\u76f8\u53cd, \u6211\u4eec\u53c8\u53ef\u80fd\u4f1a\u62c5\u5fc3\u4e00\u4e9b\u8fd8\u6ca1\u53d1\u751f\u7684\u4e8b\u60c5\u3002\u6211\u4eec\u53ef\u80fd\u4f1a\u611f\u5230\u5bb3\u6015,\u4ee5\u81f3\u6211\u4eec\u4f1a\u56e0\u6b64\u56de\u907f\u505a\u67d0\u4e9b\u4e8b\u60c5\u3002\u4e5f\u8bb8\u90a3\u4e9b\u4ee4\u6211\u4eec\u5206\u5fc3\u7684\u4e8b\u751a\u81f3\u90fd\u4e0d\u662f\u5728\u9065\u8fdc\u7684\u8fc7\u53bb\u4e0e\u672a\u6765\u3002 \u4e3e\u4f8b\u6765\u8bf4\uff0c\u5f53\u4f60\u521a\u624d\u6b63\u5728\u505a\u8fd9\u4e2a\u7ec3\u4e60\u7684\u65f6\u5019\uff0c \u53c8\u6216\u8005\u8f83\u65e9\u5728\u4eca\u5929\u4f60\u6765\u53c2\u52a0\u57f9\u8bad\u7684\u8def\u4e0a\uff0c\u4f60\u53ef\u80fd\u5df2\u7ecf\u6709\u5173\u4e8e\u4eca\u665a\u56de\u5230\u5bb6\u4f60\u5c06\u4f1a\u505a\u4ec0\u4e48\u4e8b\u513f\u7684\u60f3\u6cd5\u3002 \u8bf7\u6ce8\u610f\uff0c\u6211\u4eec\u7684\u5fc3\u5f88\u5bb9\u6613\u5730\u5c31\u9677\u5165\u8fc7\u53bb\u548c\u672a\u6765\u4e4b\u4e2d\uff0c\u548c\u6b64\u65f6\u6b64\u523b\u5931\u53bb\u8fde\u63a5\u3002 \u8fd9\u4e2a\u7ec3\u4e60\u7684\u76ee\u7684\u5c31\u662f\u8ba9\u6211\u4eec\u953b\u70bc\u6d3b\u5728\u5f53\u4e0b\u7684\u6280\u80fd\u3002\u201d<\/li>\n<\/ul>\n<p>Awareness and attention vs. \u201cauto-pilot\u201d\u00a0 \u89c9\u77e5\u548c\u4e13\u6ce8 vs.\u201c\u81ea\u52a8\u9a7e\u9a76\u201d<\/p>\n<ul>\n<li>\u201cHave you ever found yourself being on \u2018auto-pilot\u2019? You may be in a car, and before you know it, you are there \u2026 quite likely, on your way here, you may not have noticed the colour or number of trees\u2026 mindfulness is helping us switch off the \u2018auto-pilot\u2019 and attend to the present moment with full awareness and attention.\u201d<br \/>\n<span style=\"text-align: initial;font-size: 1em\">\u201c\u4f60\u53d1\u73b0\u81ea\u5df1\u66fe\u7ecf\u5904\u4e8e\u2018\u81ea\u52a8\u9a7e\u9a76\u2019\u72b6\u6001\u5417\uff1f\u4f60\u53ef\u80fd\u5728\u8f66\u91cc\uff0c\u5728\u4f60\u610f\u8bc6\u5230\u4e4b\u524d\uff0c\u4f60\u5df2\u7ecf\u5230\u8fbe\u4e86\u4f60\u8981\u53bb\u7684\u5730\u65b9&#8230;&#8230;\u5f88\u53ef\u80fd\uff0c\u5728\u4f60\u6765\u8fd9\u91cc\u7684\u8def\u4e0a\uff0c\u4f60\u6ca1\u6709\u6ce8\u610f\u5230\u4e24\u65c1\u6811\u6728\u7684\u989c\u8272\u6216\u8005\u6709\u51e0\u68f5\u6811&#8230;&#8230;\u6b63\u5ff5\u5e2e\u52a9\u6211\u4eec\u5173\u6389\u201c\u81ea\u52a8\u9a7e\u9a76\u201d\u6a21\u5f0f\uff0c\u5e76\u5168\u795e\u8d2f\u6ce8\u5730\u5173\u6ce8\u5f53\u4e0b\u3002<\/span><\/li>\n<\/ul>\n<p>Observing compassionately vs. judging \u6000\u7740\u6148\u60b2\u5fc3\u53bb\u89c2\u5bdfVS. \u6279\u5224<\/p>\n<ul>\n<li>\u201cMindfulness is also about being non-judgmental and cultivating compassion. You may have certain expectations of yourself and that your mind must be blank, and have the judgment that you are not being mindful enough and feel frustrated. Yet, having ongoing thoughts is common for all of us. In this practice, instead of judging, you can take on the role of an observer \u2013 observe thoughts, feelings, images or whatever comes up in the moment \u2013 as thoughts, feelings, images \u2026 without the need to evaluate, judge, or figure them out in some way. So if you find yourself struggling to remain fully present and mindful, be patient and compassionate with yourself. Struggling or striving hard to achieve a certain state may just add to frustration, taking us away from being present in a non-judgmental stance. You may have less and less struggle with patient practice over time.\u201d<br \/>\n<span style=\"text-align: initial;font-size: 1em\">\u201c\u6b63\u5ff5\u4e5f\u662f\u6307\u4e0d\u8bc4\u5224\u5e76\u57f9\u517b\u607b\u9690\u5fc3\u3002 \u4f60\u53ef\u80fd\u5bf9\u81ea\u5df1\u6709\u4e00\u5b9a\u7684\u671f\u671b\uff0c\u671f\u671b\u4f60\u7684\u8111\u6d77\u5fc5\u987b\u662f\u7a7a\u7684\uff0c\u5e76\u4e14\u8fd8\u8bc4\u5224\u81ea\u5df1\u6ca1\u6709\u8db3\u591f\u7684\u89c9\u77e5\uff0c \u800c\u611f\u53d7\u5230\u6279\u5224\u81ea\u5df1\u7684\u6cae\u4e27\u611f\u3002\u7136\u800c\uff0c\u4e0d\u65ad\u5730\u4ea7\u751f\u60f3\u6cd5\u5176\u5b9e\u5bf9\u6211\u4eec\u6240\u6709\u4eba\u6765\u8bf4\u90fd\u662f\u975e\u5e38\u666e\u904d\u7684\u3002\u4e0d\u5fc5\u53bb\u6279\u5224\uff0c\u6211\u4eec\u53ef\u4ee5\u4f5c\u4e3a\u89c2\u5bdf\u8005\u2014\u89c2\u5bdf\u60f3\u6cd5\u3001\u611f\u89c9\u3001\u5f71\u50cf\u6216\u8005\u4efb\u4f55\u5728\u90a3\u4e00\u523b\u6d6e\u73b0\u7684\u4f53\u9a8c\u2014\u90a3\u4e9b\u53ea\u662f\u60f3\u6cd5\u3001\u611f\u89c9\u3001\u5f71\u50cf\u2026\u65e0\u9700\u4ee5\u67d0\u79cd\u65b9\u5f0f\u8bc4\u4f30\u3001\u5224\u65ad\u6216\u5f04\u6e05\u695a\u5b83\u4eec\u3002 \u5982\u679c\u60a8\u53d1\u73b0\u81ea\u5df1\u96be\u4ee5\u4fdd\u6301\u5168\u795e\u8d2f\u6ce8\uff0c\u8bf7\u5bf9\u81ea\u5df1\u6709\u8010\u5fc3\u548c\u607b\u9690\u5fc3\u3002\u82e6\u82e6\u6323\u624e\u6216\u52aa\u529b\u4e89\u53d6\u8fbe\u5230\u67d0\u79cd\u72b6\u6001\u53ef\u80fd\u53ea\u4f1a\u589e\u52a0\u632b\u6298\u611f\uff0c\u4f7f\u6211\u4eec\u66f4\u96be\u4ee5\u4e0d\u6279\u5224\u7684\u59ff\u6001\u6d3b\u5728\u5f53\u4e0b\u3002\u53ea\u8981\u4f60\u8010\u5fc3\u7ec3\u4e60\uff0c\u968f\u7740\u65f6\u95f4\u7684\u63a8\u79fb\uff0c\u4f60\u4f1a\u8d8a\u6765\u8d8a\u8fd0\u7528\u81ea\u5982\u3002<\/span><\/li>\n<\/ul>\n<p>Expectations around Meditation \u9488\u5bf9\u51a5\u60f3\u7684\u671f\u5f85<\/p>\n<ul>\n<li>\u201cSometimes we have certain expectations about meditation itself. For example, we may feel frustrated if we do not feel calmer and less anxious after doing the practice. This is why some people may complain \u2013\u2018this does not work for me.\u2019 Actually, mindfulness meditation is not about striving to achieve any ideal state, and having this may just get in the way of the mindfulness practice. If you have these expectations and judgement, see if you can notice and let go of these judgements too.\u201d<br \/>\n<span style=\"text-align: initial;font-size: 1em\">\u201c\u6709\u65f6\u6211\u4eec\u4f1a\u5bf9\u51a5\u60f3\u672c\u8eab\u6709\u67d0\u4e9b\u671f\u5f85\u3002\u6bd4\u5982\uff0c\u5982\u679c\u6211\u4eec\u5728\u7ec3\u4e60\u540e\u611f\u89c9\u4e0d\u5230\u66f4\u5e73\u9759\u548c\u66f4\u4e0d\u7126\u8651\uff0c\u6211\u4eec\u53ef\u80fd\u4f1a\u611f\u5230\u6cae\u4e27\u3002\u8fd9\u5c31\u662f\u4e3a\u4ec0\u4e48\u6709\u4e9b\u4eba\u4f1a\u62b1\u6028\u2014\u201c\u8fd9\u5bf9\u6211\u6ca1\u6548\u679c\u201d\u3002\u5176\u5b9e\uff0c\u6b63\u5ff5\u51a5\u60f3\u4e0d\u662f\u6307\u8981\u53bb\u52aa\u529b\u5b9e\u73b0\u4efb\u4f55\u7406\u60f3\u72b6\u6001\uff0c\u6709\u8fd9\u6837\u7684\u671f\u5f85\u53cd\u800c\u4f1a\u963b\u788d\u6b63\u5ff5\u7ec3\u4e60\u3002\u5982\u679c\u4f60\u6709\u8fd9\u4e9b\u671f\u5f85\u548c\u8bc4\u4ef7\uff0c\u770b\u4f60\u662f\u5426\u53ef\u4ee5\u7559\u610f\u5230\u5e76\u653e\u4e0b\u90a3\u4e9b\u8bc4\u4ef7\u3002\u201d<\/span><\/li>\n<\/ul>\n<p>Painful or difficult feelings \u75db\u82e6\u6216\u8005\u56f0\u96be\u7684\u611f\u89c9<\/p>\n<ul>\n<li>\u201cIf you experience some painful and difficult thoughts or emotions arising during this exercise, recognize them for what they are \u2013 they are thoughts, emotions, and feelings. With persistent practice, you may be able to relate to these experiences differently and suffer less from them. You may gradually come to notice how they come and go \u2026 or they may even transform themselves naturally. However, it is important to remember not to use mindfulness as a tool to get rid of painful things. Otherwise, this would become a struggle, which undermines the practice of mindfulness.\u201d<br \/>\n<span style=\"text-align: initial;font-size: 1em\">\u201c\u5982\u679c\u5728\u7ec3\u4e60\u4e2d\uff0c\u4f60\u4f53\u9a8c\u4e86\u4e00\u4e9b\u75db\u82e6\u7684\u548c\u56f0\u96be\u7684\u60f3\u6cd5\u6216\u60c5\u7eea\u6d6e\u73b0\u51fa\u6765\uff0c\u5c31\u53ea\u8bc6\u522b\u51fa\u5b83\u4eec\u662f\u4ec0\u4e48 &#8211; \u4ed6\u4eec\u5c31\u662f\u60f3\u6cd5\u3001\u60c5\u7eea\u548c\u611f\u53d7\u3002 \u901a\u8fc7\u6301\u7eed\u7684\u7ec3\u4e60\uff0c\u60a8\u53ef\u80fd\u4f1a\u4ee5\u4e0d\u540c\u7684\u65b9\u5f0f\u4e0e\u8fd9\u4e9b\u4f53\u9a8c\u76f8\u5173\u8054\uff0c\u5e76\u80fd\u8f83\u5c11\u5730\u53d7\u5230\u56f0\u6270\u3002\u4f60\u53ef\u80fd\u4f1a\u6162\u6162\u6ce8\u610f\u5230\u5b83\u4eec\u662f\u5982\u4f55\u6765\u6765\u53bb\u53bb\u7684&#8230;&#8230;\u6216\u8005\u5b83\u4eec\u751a\u81f3\u53ef\u4ee5\u81ea\u7136\u5730\u81ea\u52a8\u53d8\u5316\u3002\u65e0\u8bba\u5982\u4f55\uff0c\u8bb0\u4f4f\u4e0d\u8981\u628a\u6b63\u5ff5\u5f53\u4f5c\u4e00\u4e2a\u53ef\u4ee5\u9664\u6389\u75db\u82e6\u7684\u5de5\u5177\uff0c\u8fd9\u5f88\u91cd\u8981\u3002 \u5426\u5219\uff0c\u5c31\u4f1a\u53d8\u6210\u4e00\u79cd\u6323\u624e\uff0c\u8fd9\u6837\u53cd\u800c\u4f1a\u7834\u574f\u6b63\u5ff5\u7ec3\u4e60\u3002\u201d<\/span><\/li>\n<\/ul>\n<p>Specific Applications<\/p>\n<ul>\n<li>Stigma \u2013 We often have negative or biased judgements about ourselves or others. For example, we may come to perceive certain groups of people as being weak, bad, or deficient. We may also come to believe what others define as the ideal, desirable, or normal, and find ourselves not being included in this. We may not even be aware of some of these judgements. Common targets of stigma and biased thinking include mental illness (e.g., schizophrenia), addictions, physical illness (e.g., HIV, cancer), sexual orientation, gender, disabilities, body weight, race, cultural group, physical appearance, religion, etc. The practice of mindfulness can help us become more aware of any judgemental thoughts, defuse from them, and become more compassionate towards ourselves and others.<br \/>\n<span style=\"text-align: initial;font-size: 1em\">\u6c61\u540d\u5316 &#8211; \u6211\u4eec\u7ecf\u5e38\u5bf9\u81ea\u5df1\u6216\u4ed6\u4eba\u505a\u51fa\u6d88\u6781\u6216\u6709\u504f\u89c1\u7684\u8bc4\u4ef7\u3002 \u4f8b\u5982\uff0c\u6211\u4eec\u53ef\u80fd\u4f1a\u8ba4\u4e3a\u67d0\u4e9b\u7fa4\u4f53\u662f\u5f31\u8005\u3001\u574f\u4eba\u6216\u6709\u7f3a\u9677\u7684\u4eba\u3002 \u6211\u4eec\u4e5f\u53ef\u80fd\u4f1a\u76f8\u4fe1\u7531\u5176\u4ed6\u4eba\u65ad\u5b9a\u7684\u6807\u51c6\uff0c\u4f8b\u5982\u5982\u4f55\u624d\u7b97\u662f\u7406\u60f3\u5316\u7684\u3001\u4ee4\u4eba\u5411\u5f80\u7684\u6216\u88ab\u89c6\u4e3a\u6b63\u5e38\u7684\uff0c\u5e76\u53d1\u73b0\u81ea\u5df1\u6ca1\u6709\u88ab\u5305\u62ec\u5728\u5185\u3002\u6211\u4eec\u751a\u81f3\u53ef\u80fd\u90fd\u6ca1\u6709\u610f\u8bc6\u5230\u5176\u4e2d\u7684\u4e00\u4e9b\u8bc4\u4ef7\u3002\u6c61\u540d\u5316\u548c\u504f\u89c1\u60f3\u6cd5\u7684\u5e38\u89c1\u653b\u51fb\u76ee\u6807\u5305\u62ec\u7cbe\u795e\u969c\u788d\uff08\u4f8b\u5982\u7cbe\u795e\u5206\u88c2\u75c7\uff09\u3001\u6210\u763e\u3001\u8eab\u4f53\u75be\u75c5\uff08\u4f8b\u5982\uff0c\u827e\u6ecb\u75c5\u6bd2\u3001\u764c\u75c7\uff09\u3001\u6027\u53d6\u5411\u3001\u6027\u522b\u3001\u6b8b\u75be\u3001\u4f53\u91cd\u3001\u79cd\u65cf\u3001\u6587\u5316\u7fa4\u4f53\u3001\u5916\u8868\u3001\u5b97\u6559\u7b49\u3002 \u6b63\u5ff5\u7684\u4fee\u4e60\u53ef\u4ee5\u5e2e\u52a9\u6211\u4eec\u66f4\u591a\u5730\u610f\u8bc6\u5230\u4efb\u4f55\u6279\u5224\u6027\u60f3\u6cd5\uff0c\u4e0e\u5b83\u4eec\u89e3\u79bb\uff0c\u5e76\u5bf9\u81ea\u5df1\u548c\u4ed6\u4eba\u66f4\u52a0\u5bcc\u6709\u607b\u9690\u5fc3\u3002<\/span><\/li>\n<\/ul>\n<p>Recommended Homework \u63a8\u8350\u4f5c\u4e1a<\/p>\n<ul>\n<li>Practice leaves-on-a-stream once at home. \u5728\u5bb6\u91cc\u9762\u505a\u4e00\u6b21\u6d41\u6c34\u843d\u53f6\u7ec3\u4e60<\/li>\n<li>Conduct a regular activity, such as eating, taking a walk, brushing your teeth, drinking tea or coffee mindfully \u2013 i.e., with full awareness and attention to all the sensations. \u5e26\u7740\u6b63\u5ff5\u505a\u4e00\u4e2a\u65e5\u5e38\u6d3b\u52a8\uff0c\u6bd4\u5982\u5403\u4e1c\u897f\u3001\u8d70\u8def\u3001\u5237\u7259\u3001\u559d\u8336\u6216\u559d\u5496\u5561\u7b49\u3002<\/li>\n<\/ul>\n<p><span style=\"text-decoration: underline\"><strong>Reference \u53c2\u8003<\/strong><\/span><\/p>\n<ol>\n<li>Hayes, S. C., Strosahl, K., &amp; Wilson, K. G. (1999). Acceptance and commitment therapy: An experiential approach to behavior change. New York: Guilford Press, p 159.<\/li>\n<li>Schenck, L. (2011). \u201cLeaves on a stream\u201d \u2013 cognitive defusion exercise. Retrieved June 24, 2014 from <a href=\"http:\/\/www.mindfulnessmuse.com\/acceptance-and-commitment-therapy\/leaves-on-a-stream-cognitive-defusion-exercise\">http:\/\/www.mindfulnessmuse.com\/acceptance-and-commitment-therapy\/leaves-on-a-stream-cognitive-defusion-exercise<\/a><\/li>\n<\/ol>\n","protected":false},"author":486,"menu_order":1,"template":"","meta":{"pb_show_title":"on","pb_short_title":"","pb_subtitle":"","pb_authors":[],"pb_section_license":""},"chapter-type":[],"contributor":[],"license":[],"class_list":["post-616","chapter","type-chapter","status-publish","hentry"],"part":583,"_links":{"self":[{"href":"https:\/\/pressbooks.library.torontomu.ca\/empowerment\/wp-json\/pressbooks\/v2\/chapters\/616","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/pressbooks.library.torontomu.ca\/empowerment\/wp-json\/pressbooks\/v2\/chapters"}],"about":[{"href":"https:\/\/pressbooks.library.torontomu.ca\/empowerment\/wp-json\/wp\/v2\/types\/chapter"}],"author":[{"embeddable":true,"href":"https:\/\/pressbooks.library.torontomu.ca\/empowerment\/wp-json\/wp\/v2\/users\/486"}],"version-history":[{"count":23,"href":"https:\/\/pressbooks.library.torontomu.ca\/empowerment\/wp-json\/pressbooks\/v2\/chapters\/616\/revisions"}],"predecessor-version":[{"id":1095,"href":"https:\/\/pressbooks.library.torontomu.ca\/empowerment\/wp-json\/pressbooks\/v2\/chapters\/616\/revisions\/1095"}],"part":[{"href":"https:\/\/pressbooks.library.torontomu.ca\/empowerment\/wp-json\/pressbooks\/v2\/parts\/583"}],"metadata":[{"href":"https:\/\/pressbooks.library.torontomu.ca\/empowerment\/wp-json\/pressbooks\/v2\/chapters\/616\/metadata\/"}],"wp:attachment":[{"href":"https:\/\/pressbooks.library.torontomu.ca\/empowerment\/wp-json\/wp\/v2\/media?parent=616"}],"wp:term":[{"taxonomy":"chapter-type","embeddable":true,"href":"https:\/\/pressbooks.library.torontomu.ca\/empowerment\/wp-json\/pressbooks\/v2\/chapter-type?post=616"},{"taxonomy":"contributor","embeddable":true,"href":"https:\/\/pressbooks.library.torontomu.ca\/empowerment\/wp-json\/wp\/v2\/contributor?post=616"},{"taxonomy":"license","embeddable":true,"href":"https:\/\/pressbooks.library.torontomu.ca\/empowerment\/wp-json\/wp\/v2\/license?post=616"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}